Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Wall Ball

-Run 200m

-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

1A: Back Squat (4×3)

-55%x5, 65%x3, 75%x3, 85%+x3

(Record heaviest weight)

Alternate Option:

-DB/KB/Odd object goblet tempo squat squat

Metcon

Spaghetti (AMRAP – Rounds and Reps)

15 minute Amrap:

400m run

18 Wall ball shots (20,14)

15 Pull Ups

-10ft target for men 9ft for woman
Alternative Options:

Run?

-Row 500m

-:30 mountain climbers +:30 Jumping Jacks x2

Wall ball shot?

-Jump squat

Pullups?

-DB/KB/Odd object row

-Inverted Row

Cool Down

*Coaches Choice