Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Kettlebell

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

*Coaches Choice

Strength

1A: Barbell Hip Thrust (3×8)

-Building

-Superset W/RDL

Alternate Option:

-Glute bridge

1B: Single Leg RDL (3×8)

-8 reps each leg every set

-Building

-Weight in the same hand as plant leg

Alternate Option:

-Marching Bridge

Metcon

Fedora (AMRAP – Rounds and Reps)

15min amrap

10 Suitcase step ups (20) (53,35/73,44rx+)

15 Russian kettlebell swings

20 Burpees
-Same weight for step up as Swings

-Switch hands each round for step up

Alternate Options:

Suitcase step up?

-Step up

-Squat jump

Russian Kettlebell Swing?

-DB/Odd object swing

Burpee?

-Up/Down

Cool Down

*Coaches Choice