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

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Warmup

150s

3 attempts fastest time

Strength

Goblet Squat (4×10)

Hanging L Hold (4 sets)

hold as long as you can

Metcon

team row (Time)

Each team gets 2 rowers

switch off with teammates until your team gets 100 cal to win