Prototype Training Systems (CrossFit Prototype) – COA Premium CrossFit Express
Warm-up
Circle Up!
Spiderman
Pike pass through
Rev Inchworm + PU
4 point squat
2 rd’s w/ a partner (Good rep/No Rep)
5 Burpees
5 Air Squats
Metcon
7 min AMRAP Burpees (With a parnter) (AMRAP – Reps)
Complete as many burpees as possible in 7 minutes
*1 partner working, 1 resting
*Partition however you want