Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

-10 Good mornings

-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

Band pull-aparts

Band pass throughs

Specific Prep

*Coach’s Choice

Strength

1A: Push Press (5×5)

-Building

-Start at 50-60% of 1RM

Push Press?

-DB Push Press

-KB Swings

Metcon

Friends (Time)

3rds

400m run

60 DU

8 Shoulder to Overhead 115/75# (RX+155/95#)
Run?

-Row

-Bike

DU’s?

-Singles

S2O?

-KB Swings

-Pike Push Ups

Cool Down

*Coach’s Choice