CrossFit Republic – CrossFit

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Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

1:00 Plank Hold

15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski/C2 Bike

20 Hand Release Push Ups

INTENDED STIMULUS

5+ rounds.

Plank hold efforts in 2 sets or less.

Machine in :45-1:15.

Challenging but doable sets of push ups

Step 1 (Beginner): 15 Minutes

:30 Plank Hold

10/8 Calorie Echo Bike or 12/10 Calorie Row/Ski/C2 Bike

10 Hand Release Push Ups

Step 2 (Scaled):

1:00 Plank Hold

12/10 Calorie Echo Bike or 15/12 Calorie Row/Ski/C2 Bike

15 Hand Release Push Ups

Intermediate (Step 3): 20 Minutes

1:00 Plank Hold

15/12 Calorie Bike or 20/16 Calorie Row/Ski/C2 Bike

20 Hand Release Push Ups

Step 5 (RX+):

1:00 Plank Hold

15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski/Bike

10 Handstand Push Ups