Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Kettlebell

Jump rope

-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

*Coach’s Choice

Strength

1A: Strict Pull Ups (5×2)

– Weighted

1B: Farmer’s Carry (5x 100ft)

Alternate Options:

Pullup?

-Tempo Inverted row

-Tempo KB/DB/Odd object row

Farmers carry?

-:45 Odd object walk/hold

Metcon

Dubble Bubble (Time)

5 rounds:

30 Double unders

20 Russian swing (53,35/70,44rx+)

10 Pullups (C2B rx+)
(13 minute Cap)

Alternate Options:

Double unders?

-Single unders

-Double taps

Russian Swings?

-DB/KB/Odd object swings

Pullups?

-Inverted row

-DB/KB/Odd object row

Cool Down

*Coach’s Choice