Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Wall Ball
-10 jumping jacks
-20 kangaroos
-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
Metcon
Almost Open WOD 20.5 (Time)
40 Bar Muscle ups
80 cal row
120 wall ball shot (20,14)
-Work can be partitioned however you would like
(20 minute cap)
Bar Muscle ups?
-Pullups
-Inverted row
Cal Row
-10 cals= :30 mountain climbers
Wall ball shot?
-BB/DB/KB/Odd object thruster
Cool Down
*Coach’s Choice