Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Wall Ball
Jump Rope
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Strength
1A: Back Squat (3×6)
-55,65 and 75%
(Record Heaviest weight)
Metcon
Seagull (AMRAP – Rounds and Reps)
5 burpees
10 wall ball shots (20/14)
30 double unders
(10 min amrap)
Cool Down
*Coaches Choice