Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

What you need:

Barbell

Box

-10 Good mornings

-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

Metcon

Colorado Avalanche (AMRAP – Rounds)

20 min AMRAP

30 Box jumps 24/20’

20 Pull up

10 Deadlifts 225/155#
– Score rounds and reps

Box Jumps?

-Air Squats

-KB Swings

Pull Ups?

-Banded pull ups

-Jumping Pull ups

Deadlifts?

– Deadlift with Dumbell/KB

– Air squats

Cool Down

*Coach’s Choice