Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
AB, Ski Erg or Rower
Box
Abmat
-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
Metcon
Knock On Wood (AMRAP – Rounds and Reps)
25 min amrap w/partner:
50 Cal Assault Bike, Ski erg, or Row
100 Bear hold alt knee taps
50 Box jumps 24/20
100 Hollow body rocks
-Every 5 min 20 Up Downs
Alternate Options:
AB, Ski erg or Row?
-400m partner run
-:30 mountain climbers + :30 jumping jacks x3
Bear hold knee taps
-V-ups
-Shoulder taps
Box jumps?
-Step ups
-Reverse lunges
Situps?
-Anchored Sit Ups
Cool Down
*Coach’s Choice