CrossFit Praus – CrossFit
Metcon (Time)
Complete as many reps as possible in 3:00 minutes of:
21 GHD Sit-ups
3 Rope Climbs
Max Strict Handstand Push-ups
*Rest 1 minute, then repeat until 63 reps of SHSPU are completed –
-OR-
Complete as many reps as possible in 3:00 minutes of:
21 Abmat Sit Ups
21 Russian KettleBell Swings (53/35)
Max Handstand Push Ups
*Rest 1 minute, then repeat until 63 reps of HSPU are completed
18 minute time cap
Modified option 1
Complete as many reps as possible in 3:00 minutes of:
15 GHD Sit-ups
2 Rope Climbs
Max Strict Handstand Push ups
*Rest 1 minute, then repeat until 42 reps of SHSPU are completed
Modified option 2
Complete as many reps as possible in 3:00 minutes of:
21 GHD Sit-ups
10 Burpee Pull ups
Max Handstand Push ups
*Rest 1 minute, then repeat until 63 reps of HSPU are completed
Modified Option 3
Complete as many reps as possible in 3:00 minutes of:
21 Abmat Sit Ups
21 Russian Kettle Bell Swings (35/20)
Max Pike Push-ups OR Strict Dumbbell Presses
*Rest 1 minute, then repeat until 63 reps of Pike Push Ups (OR 63 Strict Dumbbell Presses) are completed –