Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

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