Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Assault Bike
Jump rope
Kettlebell
-10 jumping jacks
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach’s Choice
Metcon
Feta (AMRAP – Reps)
Emom 4 Rounds:
Min 1- :45 Assault bike
Min 2- :45 Hollow hold
Min 3- :45 Single arm KB front rack Step up (20″) (53,35)
Min 4- :45 Double Under
Min 5- :45 Goblet tall kneeling get up (53,35)
Min 6- Rest
-Alternated arms for step ups every round
(Score Cals, Front rack step ups and tall Kneeling get ups)
Alternate Options:
Assault bike?
-Row
-Shuttle sprints
Hollow hold?
-Shoulder taps
KB front rack step ups?
-Reverse lunges
Double-unders?
-Double taps
Goblet tall kneeling get ups?
-Glute bridges
Cool Down
*Coach’s Choice