Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
-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
1A: DB Bench Press (4×8-12)
-Building
-Smooth and controlled
1B: Pendlay Row (4×6)
-Building
Metcon
Chippa time Kid (Time)
For time:
50 Box jumps (24,20)
40 alt Tall kneeling get ups 50/35 (20 each side)
30 alt Single arm DB Burpees 50/35 (15 each side)
20 Single arm DB Push Press 50/35 (10 each side)
10 DB power snatches 50/35 (5 each side)
14 Minute Cap
Cool Down
*Coaches Choice