Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

1x Kettlebell

Rower

Assault Bike

: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

*Coaches Choice

Metcon

Killer Queen (AMRAP – Reps)

4 rounds: Every 90 seconds

:90 1 min max cals

:90 100m Suitcase carry (50m out switch hands) (53,35/70,44rx+)

:90 1 min assault bike

:90 1 min Goblet Tall kneeling getup alternating (53,35/70,44rx+)
(Score total Cals+Tall kneeling getups)

Alternate Options:

Row?

-Run 200m

-:30 Mountain climber +:30 Jumping jacks x2

Suitcase carry?

-DB/KB/Odd object Static suitcase hold :30 each arm

Assault bike?

-Jump lunge

Goblet tall kneeling get up

-BB front rack/empty handed tall kneeling get up

Cool Down

*Coaches Choice