Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-200m run

-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

Bench Press (6×2)

-Building

-Increase weight from 3/8

(Record Heaviest weight)

Alternate Options:

-Floor press

-Tempo push up

Metcon

Brie (Time)

3rds RFT:

400m run

15 push ups

12 Hang power clean (95,65/135,105)
(15 Min cap)

Alternate Options:

Run?

-500m row

-2 mins assault bike

Pushups?

-Incline pushups

Hang Power clean?

-DB/KB/Odd object hang power clean

Cool Down

*Coach’s Choice