Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Wall Ball

Box

KB/DB

-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: Metcon (No Measure)

Reverse Crunch
(3×5-8)

Alternate Option:

-Anchored situp

1B: bulgarian split squat (3×10)

-Building (same side load as front leg)

Alternate Option:

-Reverse lunge

Metcon

Riptide Rush (Time)

4 rounds:

18 WBS (20/14)

12 T2B

6 Burpee box jump (30/24’)
(14 minute cap)

Alternate Options:

WBS?

-DB/KB/Odd object thruster

Toe to bar?

-Toe to fixed object

Burpee box jump?

-Burpee/UpDown step up

Cool Down

*Coaches Choice