Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Abmat

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

Push Press (5×2)

-Building

Alternate Options:

-Tall kneeling DB/KB/Odd object push press

Metcon

Peach (AMRAP – Rounds and Reps)

12 minute amrap

15 abmat situps

10 burpee over the bar

5 Hang power clean + push press (115,75)
Alternate Options:

Abmat situp?

-Anchored situp

Burpee over bar?

-Up/down over object

Hang power clean and push press

-DB/KB/Odd object hang power clean to press 5x each side

Cool Down

*Coaches Choice