Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Jump rope

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice

Strength

Deadlift (3×5)

-Building

-60%, 70% and 75+%

-Reset each rep

Alternate Options:

-Single leg DB/KB/Odd object RDL x8 each leg

Metcon

Monster Mash (AMRAP – Rounds and Reps)

4 rounds:

75 Double Under

5 Deadlift (225,155/275,185rx+)
(10 minute cap)

Alternate Options:

Deadlift?

-KB/DB/Odd object swing x15

-Glute Bridge x15

Cool Down

*Coaches Choice