Prototype Training Systems (CrossFit Prototype) – North Stars Club Hockey Off-Ice Training.

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Warmup

Ankle hips and knee warmup

Go over up downs, air squats, and sit-ups

Shuttle runs 3 attempts

2 winners face each other

Strength

Front Squat (5×3)

Metcon

100 (Time)

Partner workout for time

100 up downs

100 air squats

100 sit-ups