Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
*Coach’s Choice
Strength
Strict Lynne (AMRAP – Reps)
5rd amrap:
Max Rep Bench Press (Body Weight)
Max Strict Pull up
(35 min cap)
-Rest as needed between movements/sets
Alternate Options:
Bench Press?
– DB/KB/Odd object floor press
-Pushup
Strict pullup
-Tempo inverted row
-Tempo DB/KB/Odd object row
Cool Down
*Coach’s Choice