CrossFit Praus – CrossFit
Metcon (Time)
Home Workout Option
2 Sets
For time complete:
30 Sit Ups
30 Double Dumbbell Thrusters (2×50/35)
20 Sit Ups
20 Double Dumbbell Thrusters (2×50/35)
10 Sit Ups
10 Double Dumbbell Thrusters (2×50/35)
-Rest 2 minutes between sets-
No Equipment Option
2 Sets
For time complete:
30 Sit Ups
30 Jumping Air Squats
20 Sit Ups
20 Jumping Air Squats
10 Sit Ups
10 Jumping Air Squats
-Ret 2 minutes between sets-
Metcon (Time)
For time complete 4 rounds of:
200m Run
75 Double Unders
– Rest 2 minutes –
8 minute time cap
Modified Option 1
For time complete 4 rounds of:
200m Run
60 Double Unders
Modified Option 2
For time complete 4 rounds of:
200m Row
60 Single Unders
Metcon (Time)
For time complete 4 rounds of:
200m Run
25 Deficit Push Ups (4″/2″) or 25 Dumbbell Bench (2×50/35)
– Rest 2 minutes –
8 minute time cap
Modified Option 1
For time complete 4 rounds of:
200m Run
20 Deficit Push Ups (4″/2″)
Rest 2:00
Modified Option 2
For time complete 4 rounds of:
200m Row
20 Bar Push Ups
Rest 2:00
Metcon (Time)
For time complete 4 rounds of:
200m Run
75 Double Unders
8 minute time cap
Modified Option 1
For time complete 4 rounds of:
200m Run
60 Double Unders
Modified Option 2
For time complete 4 rounds of:
200m Row
60 Single Unders