Prototype Training Systems (CrossFit Prototype) – CrossFit
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
10 Min EMOM (No Measure)
1A: 30sec Hollow Hold w/DB load in each hand
1B: 4-8 Strict Handstand Push up
Hollow Hold w/ DB?
-Unweighted hold
-Sit Ups
Strict HSPU?
-Kipping HSPU
-Handsand hold
Metcon
Full House (Time)
5rds
250m/200m Row
2 Wall Walks
10 Up Down
Row?
-Run
-Bike
Wall Walk?
-Handstand hold
-Pike hold
Up Downs?
-Kangaroos
Cool Down
*Coach’s Choice