Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Rower
:90 row
-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
*Coaches Choice
Strength
1A: Push Jerk (6×3)
-Build as form permits
-No fails
Alternate Option:
-DB/KB/Odd object Jerk
Metcon
Lasagna (AMRAP – Rounds and Reps)
10 Cal Row
10 Hand release pushup
(10 Minute amrap)
Alternate Options:
Row?
-:30 shuttle sprint
-:30 Mountain climbers
Hand release pushup?
-Incline pushup
Cool Down
*Coaches Choice