Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific prep
-Coaches choice
Strength
c (Weight)
8 minute Emom
Min 1: (4-6) Strict Chin-ups
Min 2: 15 Banded face pulls
-Score weight on Chin-ups
Alternate Options:
Strict chin ups?
-Supine grip inverted row
-Single arm DB/KB/Odd object row
Banded face pulls? Video
-Pronated face down hand release
Metcon
d (Time)
3 rounds for time:
30 Hollow body rocks
24 Bear knee taps (12 each side alternating)
18 Up/Down pullup
12 minute cap
Alternate Options:
Hollow body Rocks?
– :45 hollow hold
– Anchored situps
Bear knee taps?
-:45 Bear Hold
-Shoulder taps
Up/Down Pull Ups? Video
-DB Up/down row 2 count
Cool Down
*Coaches Choice