Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Kettlebell

Rower

-200m row

-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

*Coach’s Choice

Strength

1A: Single Leg RDL (3×8 each side)

-Weight in same hand as the plant leg

-Building

Alternate Option:

-Empty handed RDL

1B: Suitcase Carry (3x 100ft each side)

-Building or across

Alternate Option:

Odd object carry

Metcon

1000m Row (Time)

Max Effort 1000m Row
(No time cap)

Alternate Options:

-800m run

-4 min max distance on cardio of choice (Bike or Ski Erg)

Cool Down

*Coach’s Choice