Prototype Training Systems (CrossFit Prototype) – CrossFit
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