Prototype Training Systems (CrossFit Prototype) – CrossFit
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