Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Traci thinks this workout is stupid (AMRAP – Rounds and Reps)
30 min Amrap w/Partner
400m Run
20 Chest to bar pull up (BMU rx+)
40 alternating Box jumps (24,20)
8 alternating Wall walks (RX+ chest and
hips touch the wall)
-Partners run together
-All other work can be broken up however you would like
(Score rounds and reps)
Alternate Options:
Run?
-:30 mountain climbers +:30 jumping jacks
-500m row
Chest to bar pullups?
-Inverted row with a pause
-Bent over row with a pause
Box Jumps?
-Step ups
-Reverse lunges
Wall walks
-Seated DB/KB/BB/Odd object hold :15