Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

-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 (1×1)

-50%x5, 60%x3,70%x3, 80%x3, 90%x1 and 95%+x1

-Test back squat

Alternate Option:

-Tempo goblet squat 5×5

Metcon

Gouda (AMRAP – Rounds and Reps)

10 min amrap:

5 Burpees

10 Abmat situps

15 Air squats
Alternate Options:

Burpee?

-Up/Down

Abmat situps?

-Anchored sit ups

Air Squat?

-squat to a box

Cool Down

*Coach’s Choice