CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
25 ft. Bear Crawl
10 Hollow Rocks
25 ft. Lunge with Twist
10 Windmills
Back Squat (5 x 2)
Work up to a heavy 2 rep back squat for the day. Then do 5 sets of 2 reps all at the same weight.
Metcon (Time)
3 Rounds for time of:
15 DB Bent Over Row, 50’s/35’s
15 Abmat Sit-ups, Weighted, 50/35
15 kettlebell Swing, 50/35
100 ft. Farmer’s Carry, 50’s/35’s
For the rows & carries, men use two 50-lb. dumbbells & women use two 35-lb. dumbbells.
For the sit-ups & swings, men use one 50-lb. dumbbell or kettlebell & women use one 35-lb. dumbbell or kettlebell.