Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Rings

Barbell

Jump rope

1xKettlebell

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

Ring Rows (4×6-10)

-Controlled

Alternate Options:

-DB/KB/BB/Odd object bent over row

RDL (4×8)

-Building

Alternate Options:

-DB/KB/Odd object single leg RDL

Metcon

Crimson (AMRAP – Rounds and Reps)

8 min amrap

50 DU

16 Single arm Gorilla rows (8 each side alternating) 53/35#

Rest 90sec
Alternate Options:

Double under?

-single unders

-Double taps

Gorilla rows?

-DB/Odd object Gorilla row

Clover (AMRAP – Rounds and Reps)

8 min amrap

20 Box jumps 20’

20 Russian KB swings 53/35#
Alternate Options:

Box Jumps?

-Step ups

-Jump squat

Russian KB Swing?

-Glute bridges

-Jump lunge

Cool Down

*Coaches Choice