Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
-200m row
-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
*Coach’s Choice
Strength
High-Hang Clean (1RM)
-Record heaviest weight
Alternate Options:
-DB/KB/Odd object muscle clean
Metcon
Cool Down
*Coach’s Choice
Do-Re-Mi (Time)
21,15,9
Cal row
Power clean (135/95)