Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Med ball

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice

Strength

Front Squat (4×5)

-75% across

(Record weight)

Alternate Options:

Front squat?

-DB/KB/Odd object goblet squat

Metcon

Golden Retriever (AMRAP – Reps)

5 Med Ball Clean (20,14)

10 Med Ball step up

15 Wall Ball shots
(10 min amrap)

Alternate Options:

Med Ball clean?

-Light BB clean

-DB/KB/Odd object clean

Med Ball Step up?

-DB/KB/Odd object step up

-DB/KB/Odd object reverse lunge

Wall Ball shot?

-DB/KB/Odd object squat

Cool Down

*Coaches Choice