Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Wall Ball

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

Front Squat (heavy single or 1rm)

-50%x4, 60%x3, 70%3, 80%x2 and 90%+x1

(Record heaviest weight)

Alternate Options:

-Tempo KB/DB/Odd object Goblet squat

Metcon

T. Rex (AMRAP – Rounds and Reps)

200m run

20 abmat situps

20 WBS (20,14/10’,9’)
(12 minute amrap)

Alternate Options:

200m run?

-:30 Mountain climbers +:30 Jumping jacks

-250m row

Abmat situp?

-Anchored situp

-:45 low plank

Wall Ball shot?

-Jump squat

Cool Down

*Coaches Choice