CrossFit Praus – CrossFit
Metcon (AMRAP – Reps)
Every minute for 4 rounds complete:
Min 1: 12/10 Calorie Echo Bike
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 12/10 Calorie Echo Bike
Min 4: 15 GHD Sit ups OR 25 Abmat Sit Ups
Min 5: 12/10 Calorie Echo Bike
Min 6: Rest 1:00
* 66/60 reps total each set *
Modified Option 1
Every minute for 4 rounds complete:
Min 1: 10/8 Calorie Echo Bike
Min 2: 15 Kettlebell Swings (53/35)
Min 3: 10/8 Calorie Echo Bike
Min 4: 15 GHD Sit Ups (parallel)
Min 5: 10/8 Calorie Echo Bike
Min 6: Rest 1:00
Modified Option 2
Every minute for 4 rounds complete:
Min 1: 8/7 Calorie Echo Bike
Min 2: 15 Russian Kettlebell Swings (light)
Min 3: 8/7 Calorie Echo Bike
Min 4: 15 Abmat Sit Ups
Min 5: 8/7 Calorie Echo Bike
Min 6: Rest 1:00