Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
-10 jumping jacks
-20 kangaroos
-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
*Coaches choice
Metcon
Brian Mullin Tribute WOD (AMRAP – Rounds and Reps)
Brian Mullin Date of Birth:
4/27/1967
27 min Amrap W/3 person team:
Partner 1:
400m run
Partner 2 and 3 Amrap:
3 Strict Pullups
27 Goblet Squats
67 Double Unders
(Score rounds and reps on Amrap)
-Split Amrap however you would like
-When Partner 1 returns, Partner 2 will
run.
Alternate Options:
Strict pullups?
-Renegade rows
-Inverted row
-DB/KB/BB/Odd object row
Goblet squat?
-Jump squat
Double Under?
-Single unders
-Double taps