Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
2x kettlebells
-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
Hang Power Snatch (6×2)
-Building
Alternate Options:
-Hang power clean
-DB/KB/Odd object hang power snatch
Metcon
Opal (AMRAP – Rounds and Reps)
6 OH squat (75,55)
12 Toe to bar
100m farmers carry (53,35/70,44rx+)
(14 minute amrap)
Alternate Options:
OH squat?
-DB/KB/Odd object KB swing x15
Toe to bar?
-Toe to fixed object
-reverse Crunch
Farmers carry?
-Odd object carry
-Bear hold
Cool Down
*Coaches Choice