Prototype Training Systems (CrossFit Prototype) – CrossFit

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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