Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Assault Bike

1x Kettlebell

-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice

Metcon

Goldfish (Calories)

Min 1: :20 Assault bike

Min 2: :45 KB Single leg/rack hold

Min 3: :45 KB Single leg suitcase hold

Min 4: :45 Strict Pull Ups
(24 minute emom – score total calories+strict pull ups)

-Alternate leg/arm every other round

Alternate Options:

Assault Bike?

-:20 squat jumps

KB Single leg/rack hold?

-DB/Odd object hold

KB Single leg suitcase hold?

-DB/Odd object hold

Strict Pullups?

-BB/DB/KB/Odd object row

Cool Down

*Coaches Choice