Prototype Training Systems (CrossFit Prototype) – CrossFit

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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


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