Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Assault bike
2x kettlebells
Jump rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Metcon
Macaroni (AMRAP – Reps)
:30 on and :30 off x 6 rounds
Min 1: Side plank
Min 2: Hollow hold
Min 3: Assault bike
Min 4: Gorilla Row (53,35/70,44rx+)
Min 5: Double Unders
-Score total calories and Gorilla rows
-Alternate side on plank every other round
Alternate Options:
Side Plank?
-Tall plank
Hollow Hold?
-Low Plank
Assault bike?
-Squat Jump
Gorilla Row?
-DB/KB/Odd object alternating row
Double Under?
-Double tap
-Single unders
Cool Down
*Coaches Choice