Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-200m row
-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
Metcon
Diogenes (4 Rounds for reps)
30 min emom
Min 1: Row 200/150m
Min 2: 20-30 KBS (52/35lb; Russian)
Min 3: 15-20 Sit ups
Min 4: 10-12 burpees
Min 5: Rest
Alternate Options:
200/150m row?
-200m run
-:45 Mountain climber
KB swings?
-15-20 db/kb/odd swings
-12 barbell rdl’s
Sit-ups?
-:30 hollow body hold
-:30 low plank
Burpees?
-10 up/downs
-5 jump lunges each leg alternating
Cool Down
*Coaches Choice