Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
Kettlebell
-Row 250m
-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
Specific Prep
*Coach’s Choice
Strength
Push Press (1RM)
Alternate Options:
-DB/KB/Odd object push press
-Little or no added weight available for BB- tempo strict press
Metcon
Ionic (AMRAP – Rounds and Reps)
15 min amrap:
40/35 Cal Row
25 KB Swings 53/35# (RX+70/44#)
15 Push Press 75/55# (135/95#)
Alternate Options:
Cal Row?
– 400m run
-:30 Mountain climber +:30 Jumping jacks x2
Cool Down
*Coach’s Choice