Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Box

Dumbbell

-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

*Coach’s Choice

Strength

Front Rack Reverse Lunge (4×6)

-6 reps each leg alternating each set

-Building

(Record heaviest set of 6 each leg)

Alternate Options:

-DB/KB/Odd object goblet lunge

Metcon

Mutu (Time)

4rds for time:

15 Box jumps (24,20)

12 Pull up

10 DB step up (20’) (50/35)
(12 Min Cap)

Alternate Options:

Box Jumps?

-Glute Bridges

Pullups?

-Inverted row

-DB/KB/Odd object row

DB stepup?

-Odd object stepup

-Goblet reverse lunge

Cool Down

*Coach’s Choice