Prototype Training Systems (CrossFit Prototype) – CrossFit

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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