Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump rope

-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

*Coaches Choice

Strength

1A: Reverse Crunch (3×6-8)

Alternate Options:

-Anchored situp

-Tall plank

1B: Front Curled Squat (3×4)

-Use the heaviest weight lifted from 10/15 for 3×4 across

Alternate Options:

-DB/Odd object front curled squat

-Goblet squat

Metcon

Honeycrisp (Time)

Workout w/partner

150 WBS (20,14) (10’,9’)

300 double unders

CFP lap together
(20 minute cap)

Alternate Options:

WBS?

-DB/KB/BB/Odd object thruster

-Jump squat

Double Unders?

-Single unders

-Double taps

CFP Lap

-4 minutes of Bike/Row

-:30 Mountain climbers +:30 Jumping jacks

Cool Down

*Coaches Choice