Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Assault Bike

1x Kettlebell

:90 row

-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

Fruit Punch (AMRAP – Reps)

25 Minute emom

Min 1- :45 AB

Min 2- :45 Bear hold

Min 3- :45 KB swings (53,35)

Min 4- :45 Goblet Single leg balance (R)

Min 5- :45 Goblet Single leg balance (L)
(Score Cals +Swings)

Alternate Options:

Assault Bike?

-:45 jump squats

Bear Hold?

-Tall plank

KB swings?

-BB Rdl

-DB/Odd object swings

Goblet single leg balance

-Empty handed single leg balance

Cool Down

*Coach’s Choice