Prototype Training Systems (CrossFit Prototype) – CrossFit
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