Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
-250m row
-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
*Coach’s Choice
Metcon
Partner “Maupin” (AMRAP – Rounds and Reps)
35 minute amrap
800m row
49 HRPU’s
49 situps
49 air squats
Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
Alternate Options:
Row?
-800m run
-:30 jumping +:30 mountain climbers x3
Hand Release Pushups?
-Incline pushups
Situps?
-Anchored situps
Air Squats?
-Squat to a box
Cool Down
*Coach’s Choice