Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need

Kettlebell

*Coaches Choice

Metcon

Frans Snyders (AMRAP – Reps)

30 min emom Video

MIn 1: :45 heel taps/penguins

Min 2: :45 Goblet deficit hold Right leg (53,35)

Min 3: :45 Goblet deficit hold Left leg

Min 4: :45 Max abmat situps

Min 5: 200m run

Min 6: Rest

(Score total abmat situps)

Alternate Options:

Heel taps?

-Low plank

Goblet deficit hold?

-Body weight

-No deficit (flat ground)

Abmat Situp?

-Anchored situps

-up/down planks

200m run?

-200m row

-:30 mountain :30 jumping jacks

Cool Down

*Coaches Choice