Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Rower

-200m run

-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

Bench Press (5×2)

*building off last week

Alternate Options:

-DB/KB/Odd object Tempo Floor press

Metcon

Cobalt (Time)

5rds:

250m row

12 Deadlifts (225/155)
(15 minute cap)

Alternate Options:

Row?

-200m run

-:30 mountain climbers +:30 jumping jacks

Deadlift?

-KB/DB/Odd object RDL

-KB/DB/Odd object Swing

Cool Down

5x side lying windmill each side

Couch stretch :45 each side