CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Pass Throughs
10 Deep Squat Thoracic Rotations
50 ft. Glute Stretch
50 ft. Sampson Lunge
Back Squat (6 x 3 @ 60-69% of 1RM)
You have a total of 20 minutes to warm up and complete 6 x 3.
Luchie’s Endurance Test (Calories)
On a 25 minute clock 5 rounds of:
Row/Bike for 50 seconds, rest for 10 seconds
Row/Bike for 40 seconds, rest for 20 seconds
Row/Bike for 30 seconds, rest for 30 seconds
Row/Bike for 20 seconds, rest for 40 seconds
Row/Bike for 10 seconds, rest for 50 seconds