CrossFit Praus – CrossFit
Floor Press
Every 2 minutes for 10 minutes complete:
5 sets x 5 reps @ 75% 1RM Floor Press
Deadlift
Every 2 minutes for 10 minutes complete:
5 sets x 5 reps @ 75% 1RM Deadlift
Complete with Floor Press in the same 2 minute time frame
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 15 minutes of:
21/16 Calorie Echo Bike
15 Dumbbell Front Squats (2×50/35)
15 Handstand Push Ups
15 Dumbbell Front Squats (2×50/35)
15 Handstand Push Ups
Modified Option 1
Complete as many reps and rounds in 15 minutes of:
16/12 Calorie Echo Bike
12 Dumbbell Front Squats (2×35/25)
10 Handstand Push Ups
12 Dumbbell Front Squats (2×35/25)
10 Handstand Push Ups
Modified Option 2
Complete as many reps and rounds in 15 minutes of:
16/12 Calorie Echo Bike
12 Dumbbell Front Squats (moderate weight)
15 Push Ups
12 Dumbbell Front Squats (moderate weight)
15 Push Ups