Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coach’s Choice

Strength

1A: Push Press (5×3)

-Building

Alternate Options:

Push Press?

-DB/KB/Odd object Press

Metcon

Beat the Clock (Time)

3 RFT:

30 Abmat situp

15 Toe to bar

8 Shoulder to Overhead (95,65/135,95Rx+)

(15 Min Cap)
Alternate Options:

Abmat situp?

-Anchored Situp

Toe to bar?

-Toe to fixed object

-Supine leg lift

Shoulder to overhead?

-DB/KB/Odd object shoulder to overhead

Cool Down

*Coach’s Choice