Prototype Training Systems (CrossFit Prototype) – CrossFit

Metcon

25 min GOAT EMOM (No Measure)

Metcon 25 Min GOAT EMOM

1 – :45 of Bike Or Row

2 – 8 reps of Barbell Overhead movement (Power/Clean and Jerk, Power Snatch, Any S2OH)

3 – :35 Gymnastics movement (Kipping, Kipping Pull Ups, Muscle Up work, Ring Dips, Handstand Hold, HSPU, Handstand walking)

4 – KB Movement (KBS, AKBS, Goblet Squat, Goblet Lunge, , KB Deadlift, Suitcase deadlift

5 – Rest
ALTERNATIVE

1 – :45 of Bike Or Row or Run

2 – 8 KB deadlift, Goblet Squat, DB Strict Press and or S/A

3 – :35 Hollow Body Rock, Hollow Hold, or Kipping

4 – :45 Stationary DB Farmers Hold, Front KB Carry/ Hold

5 – Rest