Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
Wrist mob
Active hamstring
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Four point squat
Lateral lunge w/ shoulder flexion
Front rack mob
Specific Prep
*Coach’s Choice
Strength
Power Clean (6×2)
– W/reset
-Building
Alternate Options:
-DB/KB/Odd object power clean pause at each position
Metcon
Do-Re-Mi (Time)
21,15,9
Cal row
Power clean (135/95)
(10 Min cap)
Alternate Options:
Cal Row?
-1 min mountain climbers,:45 and :30
Power Clean?
-DB/KB/Odd object power clean
Cool Down
*Coach’s Choice