Prototype Training Systems (CrossFit Prototype) – CrossFit

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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