Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Specific Prep

*Coach’s Choice

Strength

Back Squat (5×5)

-W/ A Pause at bottom

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

(Score heaviest weight)

Alternate Options:

Back squat?

-DB/KB/Odd object tempo squat

Metcon

Lotus (Time)

80 Wall ball shots

60 Alt single arm KB swings (53,35/70,44rx+)

40 Burpees
(Cap = Go fast)

Alternate Options:

Wall ball shots?

-BB/DB/KB thruster

Single arm KB swings?

-DB/Odd object swings

-Glute bridges

Burpees?

-Up/Downs

Cool Down

*Coach’s Choice