Prototype Training Systems (CrossFit Prototype) – CrossFit
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