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

Warmup

partner tennis ball game

Metcon

Metcon (Time)

3 rounds

15 shuttle runs

30 shoulder taps

20 up downs

Accessory strength

1A: Single arm waiters carry (3×50 ft )

1B: Russian Twists w/ a plate (3×20)