Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
Box
-10 jumping jacks
-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
Shoulder Press (5×5)
-Building
(Record heaviest weight)
Alternate Options:
Strict press?
-DB/KB/Odd object strict press
Metcon
Boxer (Time)
30/25 Cal row
20 Box Jump (24,20)
10 Push Press (95,65/135,95rx+)
(3 rounds for time)
Alternate Options:
Cal row?
-400m run
-:30 mountain climbers +:30 jumping jacks x2
Box jumps?
-Step ups
Push press?
-DB/KB/Odd object push press
Cool Down
*Coaches Choice