CrossFit Praus – CrossFit
Warm-up (No Measure)
5min Banded Shoulder Stretch
400m Jog
20 Banded Pass-thru’s
20 Tap Swings
10 Inch Worms
Strength
30 Muscle-ups for time
*Modify w/ 10×3 (CAP 10min)
Strict Pull-ups
Ring Dips
Metcon (Time)
5 Rounds
10 HSPU
10 KB Snatches Right (53/35)
10 KB Snatches Left
30 DU’s
CAP 15min
Extra Work
Reverse Hyper 3×15
GHD 3×15