CrossFit Praus – CrossFit
Back Squat
In 15 minutes complete:
Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.
Metcon (Time)
Complete 3 rounds for time of:
15/12 Calorie Echo Bike
20 GHD Sit Up or V-Ups
15/12 Calorie Echo Bike
20 Toes to Bar
16 minute time cap
Modified Option 1
Complete 3 rounds for time of:
12/10 Calorie Echo Bike
20 GHD Sit Up (Parallel) or V-Ups
12/10 Calorie Echo Bike
20 Knees to Elbows or 15 Toes to Bar
Modified Option 2
Complete 3 rounds for time of:
12/10 Calorie Echo Bike
20 Abmat Sit Ups
12/10 Calorie Echo Bike
20 Hanging Knee raises