Prototype Training Systems (CrossFit Prototype) – CrossFit
metcon
So Long London Part 2 (Calories)
Echo bike 15 sec on/ 45sec off x10 sets
*Score total cals
Rest 5 minutes
So Long London Part 2 (AMRAP – Rounds and Reps)
15 min AMRAP
2 wall walks
21 abmat sit ups
14 KB swings 53/35#
7 Toe to bar
*score total rounds and reps
Metcon notes:
Alternative workout option:
25 min running clock
Row or Concept bike 15 sec on/ 45sec off x10 sets
Rest 5 minutes
15 min amrap
50ft Bear Crawl
21 abmat sit ups
14 KB swings (a weight you can go unbroken)
7 Strict Leg Raises or Supine leg lifts
*This option is if you need equipment modifications or with the wall walk needs modifications. The leg raises can be done hanging or on your back doing the supine leg lift.