Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

Jump rope

-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

Back Squat (4×3)

-75% across

Alternate Options:

-DB/KB/Odd object Tempo goblet squat

Metcon

Zelda (Time)

Every 5 min for 15 min:

500m/400m row

9 Deadlifts (185/125,245/165Rx+)

40 DU (60Rx+)
(Score slowest round)

Alternate Options:

Row?

-400m run

:30 jumping jacks +:30 Mountain climbers x2

Cool Down

*Coach’s Choice