CrossFit Praus – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 18 minutes of:
20/15 Calorie Echo Bike
50’ Double Dumbbell Walking Lunge (2×50/35)
20 Push Ups
Modified Option 1
Complete as many rounds and reps in 18 minutes of:
16/14 Calorie Echo Bike
50’ Double Dumbbell Walking Lunge (2×35/25)
20 Push Ups
Modified Option 2
Complete as many rounds and reps in 18 minutes of:
12/10 Calorie Echo Bike
50’ Walking Lunge or 20 Step Ups
15 Bar Push Ups
Metcon (No Measure)
Every 2 minutes for 10 minutes complete:
Advance:
5 Kick Up + 3 Second Descent + Strict Press
Intermediate:
3-5 Kick Up + 3 Second Descent + Strict Press
Beginner:
(From Box or Pike Position)
3-5: 3 Second Descent + Strict Press