Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Dumbbell

Barbell

Assault bike

Specific Prep

*Coach’s Choice

Strength

1A: Single arm DB bench Press (3×8 each side)

-Building

Alternate Options:

-BB/KB/Odd object floor press

-Tempo push-up

1B: Front Rack Reverse Lunge (3×6 each side)

-Don’t alt legs

-Building

Alternate Options:

-DB/KB/Odd object reverse lunge

Metcon

Ghostbusters (AMRAP – Rounds and Reps)

Every 2 min x6

8/6 Cal bike or Ski erg

:45 Front plank
Alternate Options:

Bike/ Ski Erg?

-:30 Jump squats

Front plank?

-Hollow body hold

Cool Down

*Coach’s Choice