Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Jump rope
2x Dumbbells
-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
Strength
1A: Back Squat (3×5)
-Across
-Work between 75-80%
(Record weight)
Alternate Options:
-DB/KB/Odd object tempo squat
Metcon
Fern (Time)
5 Rounds for Time
60 doubles
15 Dumbbell thrusters (35,20/50,35rx+)
(15 minute cap)
Alternate Options:
Double Unders?
-Single Unders
-Double taps
Dumbbell thrusters
-Barbell thrusters
-KB/Odd object thruster
Cool Down
*Coaches Choice