Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Strength
1A: Push Jerk (6×3)
-Building
-50%, 60%, 70%, 75% and 75%+
Alternate Options:
-DB/KB/Odd object press
Metcon
Blues (Time)
5rds for time:
15 Burpees
12 T2B
9 HSPU
(15 minute cap)
Alternate Options:
Burpees?
-Up/Downs
T2B?
-Toe to fix object
-Reverse Crunches
HSPU?
-Pike Pushup
-HRPU
Cool Down
*Coaches Choice