Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Dumbbell

Box

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific Prep

*Coach’s Choice

Strength

1A: Half Kneeling Dumbbell Press (4×8 each side)

-Building

Alternate Options:

-Pike Pushup

-Barbell only? Landmine press

1B: Weighted Pull-ups (4×3)

*Strict

-Building

(Record heaviest weight)

Alternate Options:

-Inverted row

-DB/KB/Odd object row

Metcon

Taco (AMRAP – Rounds and Reps)

10 min amrap:

5 HSPU

10 Chest 2 Bar pull up

15 Box Jumps (24,20)
Alternate Options:

HSPU?

-Hand release pushup

Chest to bar Pullup?

-Tempo Inverted row

-Tempo DB/KB/Odd object row

Cool Down

*Coach’s Choice