Prototype Training Systems (CrossFit Prototype) – CrossFit
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
Metcon
Grilled Cheese (AMRAP – Rounds and Reps)
15 min amrap
60 DU
40 Russian KB swings 53/35#
20 Shoulder to Overhead (115/65#)
*score rounds and reps
DU’s?
-Singles + doubles
-Singles
Russian KB swings?
-KB Deadlift
– Hip Thrust
Shoulder to Overhead?
-S2O w/ Dumbbell
-Pike push up
Cool Down
*Coach’s Choice