Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Dumbbell

-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

*Coach’s Choice

Strength

Push Jerk (6×3)

-3 reps every :90

-Building

(Record heaviest weight)

Alternate Options:

Push jerk?

-DB/KB/Odd object Press

Metcon

Lava Lamp (AMRAP – Rounds and Reps)

12 minute Amrap:

8 Single arm devils press (50,35)

12 Goblet reverse lunge

16 Abmat situps
Alternate Options:

Single arm devils press?

-DB/KB/Odd object hang clean and press

Goblet reverse lunge?

-BW/Odd object reverse lunge

Situps?

-Anchored situps

Cool Down

*Coach’s Choice