Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Abmat
-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
*Coaches Choice
Strength
Push Press (5×2)
-Building
Alternate Options:
-Tall kneeling DB/KB/Odd object push press
Metcon
Peach (AMRAP – Rounds and Reps)
12 minute amrap
15 abmat situps
10 burpee over the bar
5 Hang power clean + push press (115,75)
Alternate Options:
Abmat situp?
-Anchored situp
Burpee over bar?
-Up/down over object
Hang power clean and push press
-DB/KB/Odd object hang power clean to press 5x each side
Cool Down
*Coaches Choice