Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

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

Strength

1A: Bent Over Row (3×8)

-Building

Alternate Options:

-DB/KB/Odd object bent over row

1B: Strict Push-Up (3x Max Reps)

-Rest 2 mins after between supersets

-Modify off rack if can’t do strict push up

Alternate Options:

-Tempo incline pushups

Metcon

Celtics (Time)

4rds:

12 Pull up

20/15 Cal row

30 Shoulder taps
(14 min cap)

Alternate Options:

Pullup?

-Inverted row

-DB/KB/Odd object pullover

Cal Row?

-200m run

-:30 Jumping jacks +:30 mountain climbers

Shoulder taps?

-:30 tall plank

-:30 hollow hold

Cool Down

*Coach’s Choice