Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

-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

Band pull-aparts

Band pass throughs

Specific Prep

*Coach’s Choice

Strength

1A: Single Leg RDL (4×8 each side)

RDL?

-Deadlift

-Weighted Squats

1B: Weighted Knee Raises (4×10)

Weighted Knee Raises?

-Knee Raises

-Toes to Kettlebell

Metcon

Boy Meets World (AMRAP – Rounds and Reps)

14 min amrap

100m Farmer Carry

7 Deadlifts 225/155#

14 T2B
Farmers Carry?

-DB Farmers carry

-Suitcase Carry

Deadlifts?

– KB Swings

-Glute Bridge

T2B?

-Knee to Chest

-knee Raise

Cool Down

*Coach’s Choice