Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

Wild ones (part 1) (Calories)

30 min running clock

Metcon 1

Every 2 minutes for 10 min

20sec max effort echo bike

1 Turkish get up each side 35+/20+#

*score total calories

Wild ones (part 2) (AMRAP – Rounds and Reps)

Rest 5 mins

Metcon 2

15 minute amrap

7 T2B

20 box step ups 20’

7 T2B

50 double unders
Alternative workout

25 minute running clock

Metcon 1

Every 2 minutes for 10 min

20 sec max effort echo bike

30 sec front plank reach

*score total calories

Rest 5 min

Metcon 2

15 min amrap

10 abmat sit up

20 box step ups 20’

10 abmat sit-ups

75 single unders