Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
-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
Band pull-aparts
Band pass throughs
Specific Prep
*Coach’s Choice
Strength
1A: Deadlift (1RM)
Deadlift?
-DB Deadlift
– Romanian Deadlift
Metcon
Cheesesteak (Time)
800m Farmer Carry For Time: No RX Weight (Go Heavy)
No Cap
*goal is under 16min
Farmers Carry?
– Suitcase Carry
-DB carry
Cool Down
*Coach’s Choice