Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coaches Choice

Strength

1A: Overhead Squat (3×4)

-FROM THE FLOOR

-Building

-Pause at the bottom

Alternate Options:

-PVC Oh squat

-Single arm DB/KB/Odd object oh squat

-Goblet squat

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Alternate Options:

Pullup?

-Inverted row

-DB/KB/BB/Odd object row

Pushup?

-Incline pushup

-Push up from the knees

Air Squat?

-Squat to a box

Cool Down

*Coaches Choice