CrossFit Praus – CrossFit
Shoulder Press
Every 2 minutes for 12 minutes complete:
3 reps @80% of 1RM
Metcon (Time)
Complete 4 rounds for time of:
20/15 Calorie Echo Bike
8 Single Arm Dumbbell Push Press (50/35 – right)
8 Single Arm Dumbbell Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull Ups
15 minute time cap
Modified Option 1
Complete 4 rounds for time of:
18/14 Calorie Echo Bike
8 Single Arm Dumbbell Push Press (35/25 – right)
8 Single Arm Dumbbell Push Press (35/25 – left)
5 Bar Muscle Ups or 6 Burpee Pull Ups
Modified Option 2
Complete 4 rounds for time of:
12/10 Calorie Echo Bike
8 Single Arm Dumbbell Push Press (light – right)
8 Single Arm Dumbbell Push Press (light – left)
8 Up Down + Jumping Pull Ups