Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Assault Bike
2 Kettlebells
-Row 250m
-10 Good mornings
-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
Rams (Calories)
24 min amrap w/a Partner:
Max Cals on the assault bike in 24 minutes
Every 3 minutes get off the bike and
200ft Farmers carry w/Partner
(Score total Cals)
Alternate Options:
Bar Muscle ups?
-Pullups
-Inverted row
Cal Row
-10 cals= :30 mountain climbers
Wall ball shot?
-BB/DB/KB/Odd object thruster
Post Metcon
Front Plank (6 mins :30 on :30 off)
On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”
Cool Down
*Coach’s Choice