Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Assault bike
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
Wonder Woman (Calories)
5 round Emom
1- :45 min assault bike
2- :45 Hollow hold
3- :45 Russian KB swing (53,35/70,44rx+)
4- :45 Heel taps
5- Rest
(Record Calories+Swings)
Alternate Options:
Assault bike?
-:45 row for cals
-:45 shuttle sprints
-:45 mountain climbers
Hollow hold?
-Anchored situp
-Reverse crunch
Kettlebell swing?
-Glute bridge
-Reverse lunge
Heel taps?
– :20 side plank each side
Cool Down
*Coaches Choice