Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-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
1A: Pendlay Row (3×8)
-Building
Alternate Options:
-Single arm DB/KB/Odd object row
1B: Reverse Crunch (1×5)
Alternate Option:
-:30 tall plank
Metcon
West Side Story (Calories)
Every 2.5 mins x 5 rounds
1 min max cal on the rower
10 Pullups
(Score Cals on the rower)
Alternate Options:
Max cal row?
-1 min shuttle sprint
-1 min burpees
Pullups?
-Inverted row
-BB/DB/KB/Odd object row
Cool Down
*Coach’s Choice