Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-250m 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
*Coach’s Choice
Strength
Deadlift (6×2)
-w/reset building
Alternate Options:
-BB RDL
-DB/KB/Odd object Deadlift
Metcon
Composite (Time)
1,000m row
40 Burpee over Bar
20 Deadlifts (225/155)
(12 min cap)
Alternate Options:
Row?
-800m run
-:30 Mountain climber +:30 Jumping jacks x4
Burpee over bar?
-Up/Down
-Reverse lunge
Deadlift?
-BB RDL
-DB/KB/Odd object Deadlift
Cool Down
*Coach’s Choice