Prototype Training Systems (CrossFit Prototype) – CrossFit

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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

Bench Press (1×2)

5-5-4-4-3-3-2-2

-Score heaviest 2 rep max

Metcon

Pittsburgh Penguins (AMRAP – Rounds)

14 min amrap

24 Push ups

40 Cal row

12 Hang Power Clean 115/75#
Score rounds and reps

Push ups?

-Knee push ups

-Box push up

Cal row?

– 400m run

– 40 cal echo bike

Hang power clean?

– Dumbbell hang power clean

– Deadlift

Cool Down

*Coach’s Choice