Prototype Training Systems (CrossFit Prototype) – CrossFit

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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