Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Kettlebell

Wall Ball

-200m run

-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

Front Squat (5×3)

-last two sets at 80%

-50%, 60%, 70% and 2x 80%

(Score heaviest weight)

Alternate Options:

-DB/KB/Odd object goblet squat

Metcon

This is the way (Time)

400m run

20 Russian swings (53/35lb)

15 wall ball shots (20/14lb;10/9ft)
(4 rounds for time – 16 minute cap)

Alternate Options:

Run?

-:30 Jumping jacks +:30 Mountain climbers x2

KB Swings?

-DB/Odd object swing

Wall ball shot?

-Jump squat

Cool Down

*Coaches Choice