Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
What you need
Barbell
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Wrist mob
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific prep
-Coaches choice
Wrist mob
Strength
1A: Shoulder Press (-From the floor -50,60,65,70 and 75% suggested -No)
Metcon
AkzoNobel (Time)
5 rounds for time
8 Pullup (3 bar muscle up rx+)
6 Front squats (95,65/115,85rx+)
4 Push press
-Rest 1 minute between rounds
-Score total time rest included
15 minute cap
(Score time)
Alternate Options:
Pullup?
-Inverted row
-DB/KB/odd object row
Front squat?
-DB/KB/Odd object goblet squat
Push press?
-DB/KB/Odd object push press
-Pike pushup
Cool Down
*Coaches Choice