Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

2x Dumbbells

-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

Front Squat (6×3)

-Building

-Increase weight from last week

(Record heaviest weight)

Alternate Options:

-Tempo DB/KB/Odd object front squat

Metcon

Square Dance (AMRAP – Rounds and Reps)

12 min amrap:

6 Burpee DB Deadlift (50/35)

10 DB Reverse lunges (50/35)

14 Pistol squats
Alternate Options:

-Single arm DB Burpee Deadlift

-Up/Down

Cool Down

*Coach’s Choice