Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump rope

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice

Strength

1A: Barbell Hip Thrust (4×8)

-Building

(Record heaviest weight)

Alternate Option:

-KB/DB/Odd Object glute bridge

Metcon

Igneous (AMRAP – Rounds and Reps)

50 Double under

15 Burpee

10 Box jump (24,20)
(12 min amrap)

Alternate Options:

Double Unders?

-Single Unders

-Double Taps

Cool Down

*Coaches Choice