Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Kettlebell

Jump rope

Abmat

-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

*Coach’s Choice

Strength

1A: Turkish Get Up (3×2)

-Building

Alternate Options:

-Half get up

-Empty handed get up

1B: Side Plank Crunch (3×15)

Alternate Options:

-Knee down side plank crunch

-Side plank hold :30

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
(10 min cap)

Alternate Options:

Double Unders?

-Single unders

-Double taps

Abmat situps?

-Anchored sit ups

Cool Down

*Coach’s Choice