Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Box

KB

-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

*Coaches Choice

Strength

1A: Front Rack Reverse Lunge (3×5)

(each leg alternating)

-Building

Alternate Option:

-DB/KB/Odd object reverse lunge

1B: RDL (3×10)

(Barbell)

-Hand over hand

-Practice Hook grip

Alternate Option:

-DB/KB/Odd object RDL

Metcon

Ravioli (AMRAP – Reps)

12 Box jump (24,20)

24 KB Swing (53,35/70,44rx+)

200m run
(12 minute amrap – score total reps)

Alternate Options:

Box Jump?

-Step up

-Squat jump

KB swings?

-DB/KB/Odd object swing

Run?

-:30 Mountain climbers +:30 Jumping jacks

Cool Down

*Coaches Choice