Prototype Training Systems (CrossFit Prototype) – CrossFit
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