Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

Wall Ball

-250m row

-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

Zercher Squat (5×5)

-Building

(Record heaviest weight)

Alternate Options:

-Goblet squat

Metcon

Enchiladas (Time)

21,15,9

Cal Row

WBS 20/14# (10ft/9ft)
(8 Min Cap)

Alternate Options:

Cal row?

-:90, :60 and :45 Mountain climber

WBS?

-DB/KB/Odd object thruster

-Jump Squat

Cool Down

*Coach’s Choice