Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
2x dumbbells
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
*Coach’s Choice
Strength
Bench Press (6×3)
-Building
(Record Heaviest weight)
Alternate Options:
-Floor press
-DB/KB/Odd object vertical press
Metcon
Que Sera, Sera (AMRAP – Rounds and Reps)
12 min amrap:
20 Hollow body rocks
16 DB Reverse Lunges 50/35#
12 Pull up
Alternate Options:
Hollow Body Rocks?
-:30 hollow hold
-5 deadbugs
DB Reverse Lunges
-Front rack barbell reverse lunge
-Goblet reverse lunges
Pullups?
-Inverted row
-DB/KB/BB/Odd object reverse lunge
Cool Down
*Coach’s Choice