Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Abmat
Kettlebell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Strength
Agnolotti (No Measure)
10 min emom
Min 1::45 Bear Bird dog alternating video
Min 2: 30 hollow body rocks
Alternate Options:
Bear Bird dog?
– Bear hold
-Tall plank
Hollow body Rock?
-Hollow body hold
-up/down plank
Metcon
Ptitim (AMRAP – Rounds and Reps)
12 min amrap
8 goblet alternating kneeling get ups alternating (4 each side alternating)
(53,35/70,44rx+)
20 alternating kb swings (10 each side alternating)
25 abmat situps
(Score rounds and reps)
Alternate Options:
goblet alternating kneeling get ups alternating?
-empty handed or odd object
Kb swings?
-Odd object/db swings
-RDl’s
Abmat situps?
-Reverse crunch
-Supine leg lift
Cool Down
*Coaches Choice