Prototype Training Systems (CrossFit Prototype) – CrossFit
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