Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

Jump Rope

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

Push Press (1×1)

-Build to a heavy single

-50%x3, 60%3, 70%x3, 80%x2 and 90%+x1

Alternate Options:

-DB/KB/Odd object press

Metcon

Glacier Cherry (AMRAP – Reps)

Every 2:30 x5

15/12 cal

Max Double under remainder of time
(Score total Double Unders over 5 rounds)

Alternate Options:

Cal row?

-:30 mountain climbers +:30 Jumping jacks

Double Unders?

-Single Unders

-Double taps

Cool Down

*Coaches Choice