Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
-Row 250m
-10 Good mornings
-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: Front Squat (5×2)
-Building to a heavy set of 2
-50, 60, 70, 80 and 85%+
Alternate Options:
-Building to a heavy set of 2
-50, 60, 70, 80 and 85%+
Metcon
Friyay (Time)
1 RFT:
10 Cal row
10 WBS (20,14)
20 Cal row
20 WBS
30 Cal row
30 WBS
(12 minute cap)
Alternate Options:
Cal row?
– :30 Mountain climber
– 1:00 Mountain climber
– 1:30 Mountain climber
WBS?
-BB/KB/Odd object thruster
-Jump squat
Cool Down
*Coaches Choice