Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Kettlebell

Abmat

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

Back Squat (5×3)

-50%, 60%, 65%, 70% and 75%

-W/a Pause at the bottom

Alternate Options:

-DB/KB/Odd object Tempo goblet squat

Metcon

Thoreau (Time)

3 rounds for time:

8 Single arm Kettlebell thruster (Right side) (53,35)

12 Pull Ups

8 Single arm Kettlebell thruster (Left side) (53,35)

15 Abmat situps
(12 minute cap)

Alternate Options:

Single arm KB thruster?

-DB/BB/odd object thruster

Pullup?

-Inverted row

-BB/DB/Odd object row

Abmat situps?

-Anchored situp

Cool Down

*Coaches Choice