Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

Texas (AMRAP – Reps)

40/20 off x5 through (30min total)

Movement 1- echo bike for calories

Movement 2- wall walks

Movement 3- KB swings 53/35#

Movement 4- Farmer hold (RX is 50+/35+#) (if you can go heavier do it!)

Movement 5- hollow body rocks

Movement 6- rest

*score total reps on everything but the farmer hold