Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-200m run

-10 jumping jacks

-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

Back Squat (3×3 @80%)

-Warm up sets x3 50%, 60%, 70%

-80% across

Alternate Options:

-Tempo goblet squat

Metcon

Why Do I Even Bring the Thunder? (AMRAP – Rounds and Reps)

12 min amrap:

200m run

15 WBS (20/14)

9 T2B
Run?

-:30 Jumping jacks +:30 mountain climbers

WBS?

-BB/DB/KB/Odd object thruster

-Squat jumps

T2B?

-Toe to fixed object

-Supine leg lift

Cool Down

*Coach’s Choice