Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Medball

Barbell

-10 jumping jacks

-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

*Coaches Choice

Strength

1A: Stir the Pot x3 (No Measure)

6-8 reps

1B: bulgarian split squat (3×8 each side)

-Goblet position

(Record heaviest weight)

Alternate Option:

– Reverse lunges

Metcon

Napa (AMRAP – Rounds and Reps)

20 alt reverse Goblet Lunges (53/35)

15 Russian KB Swings (53/35)

10 Strict Pull up
(12 min amrap)

Alternate Options:

Goblet reverse lunges?

-BB/Odd object goblet lunges

Russian KB swings?

-BB RDL

-DB swing

Strict pullup?

-Tempo Inverted row

-Tempo BB/DB/KB/Odd object bent over row

Cool Down

*Coaches Choice