Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Rower

-Row 250m

-10 Good mornings

-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

*Coach’s Choice

Strength

Snatch (8×2)

-Every 2 minutes two reps

– Increase weight every other set

-Drop and re-set

Alternate Options:

-DB/KB/Odd Object

Metcon

Ukulele (Time)

21-15-9

Ground to overhead (105,75)

Cals on the rower
(12 minute cap)

Alternate Options:

Ground to Overhead?

-DB/KB/Odd object G2OH

Cals on the Rower

-:90 Mountain climber, :60 Mountain climber and :30 Mountain climbers

Cool Down

*Coach’s Choice