Prototype Training Systems (CrossFit Prototype) – CrossFit
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