Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Assault Bike
2x Kettlebell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific prep
-Coaches choice
Metcon
All Nimbly Bimbly like (Time)
W/ a partner
3 rounds for time:
50 cal assault bike
50 Up/Downs
400m farmers carry(50+,35+)
50 Hrpu
-Up/Downs alternating w/your partner
-All other work, break up as you please
30 minute cap
(Score is time)
Cool Down
*Coaches Choice