CrossFit Praus – CrossFit
Metcon (Time)
For time complete:
35 Burpee Box Jump Overs (24/20)
40/32 Calorie Echo Bike
50 Abmat Sit Ups
20 Bar Muscle Ups or 40 Chest to Bar or 60 Pull Ups
50 Abmat Sit Ups
40/32 Calorie Echo Bike
35 Burpee Box Jump Overs (24/20)
25 minute time cap
Modified Option 1
For time complete:
35 Burpee Box Jump Overs (24/20)
32/24 Calorie Echo Bike
50 Abmat situps
15 Bar Muscle Up
50 Abmat Sit Ups
32/24 Calorie Echo Bike
35 Burpee Box Jump Overs (24/20)
Modified Option 2
For time complete:
25 Brupee Step Up (24/20)
25/20 Calorie Echo Bike
25 Abmat Sit Ups
25 Jumping Pull Ups OR Muscle-Up
25 Abmat Sit Ups
25/20 Calorie Echo Bike
25 Up Burpee Step Up (24/20)
Metcon (No Measure)
Every 2 minutes for 4 sets complete:
Standing Dumbbell Curl x10 (each side)
Bent Over Dumbbell Row x10 (each side)