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

Warmup

Handstand hold

Level 1: 10sec

Level 2: 45 sec

Level 3: 1:15

strength

150s (Time)

3 shuttle runs for time

Goblet Squat (4×6 reps)

Metcon

24.2 kids (AMRAP – Rounds and Reps)

20 min amrap (as many rounds as possible)

300m row

10 goblet squats

50 single unders