Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Assault bike
Jump rope
Kettlebell
-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
*Coaches Choice
Metcon
McIntosh (AMRAP – Reps)
5 Rounds (25 minute emom)
Min 1: 30sec Assault bike
Min 2: 30sec Handstand hold
Min 3: 30sec Double Under
Min 4: 14 American KB Swings 53/35#
Min 5: Rest
*score Calories+Double Unders
Alternate Options:
Assault Bike?
-:30 shuttle sprint
-:30 Row
Handstand Hold?
-Tall plank hold
-Hollow body hold
Double Under?
-Single under
-Double taps
American Kettlebell swings?
-Russian swings
-Glute bridges
Cool Down
*Coaches Choice