Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-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

*Coaches Choice

Strength

1A: Back Squat (3×8)

-Compare to 7/30/21

Alternate Options:

-DB/KB/Odd object goblet tempo squat squat

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Alternate Options:

BB Clean and Jerk?

-DB/KB/Odd object clean and jerk

Cool Down

*Coaches Choice