Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

-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

*Coaches Choice

Strength

1A: Front Curled Squat (4×5)

-Building

Alternate Options:

-DB/Odd object front curled squat

-Goblet squat

1B: Slow mountain climbers (4×10)

-10 each side alternating

Alternate Options:

-Dead bugs

-:45 Bear hold

Metcon

Wally West (Time)

3 rounds for time

15 Thrusters (105,75)

15 Pull Ups
(15 minute cap)

Alternate Options:

Thrusters?

-DB/KB/Odd object thruster

-pushup +Up/down

Pullups

-Inverted row

-DB/KB/odd object bentover row

Cool Down

*Coaches Choice