Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

-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

*Coach’s Choice

Strength

Front Squat (6×2)

-Building

Alternate Options:

-Tempo goblet squat

-Little or no added weight available for BB- tempo front squat

Metcon

Doric (AMRAP – Rounds and Reps)

12 min amrap:

200m run

12 Front rack reverse lunges 95/65#

15 Abmat sit up
Alternate Options:

Run?

-:30 Mountain climber +:30 Jumping jacks

-200m row

Cool Down

Coach’s Choice