Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
KB
-10 Good mornings
-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
*Coach’s Choice
Strength
Every 2 min for 10 min (Calories)
20sec Max effort Sprint Echo Bike
Immediately into
40sec Wall Assisted Handstand hold
*Score cals on Bike
Metcon
Washington Capitals (Time)
3rds for time:
21 American KB Swings 53/35#
12 Burpee to a Plate
400m run
14 min cap
KBS?
-Goblet Squats
Burpee to plate?
-Up down to plate
400m Run?
-500m row
Cool Down
*Coach’s Choice