Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warmup

What you need

Barbell

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Wrist mob

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific prep

-Coaches choice

Wrist mob

Strength

1A: Shoulder Press (-From the floor -50,60,65,70 and 75% suggested -No)

Metcon

AkzoNobel (Time)

5 rounds for time

8 Pullup (3 bar muscle up rx+)

6 Front squats (95,65/115,85rx+)

4 Push press

-Rest 1 minute between rounds

-Score total time rest included

15 minute cap

(Score time)

Alternate Options:

Pullup?

-Inverted row

-DB/KB/odd object row

Front squat?

-DB/KB/Odd object goblet squat

Push press?

-DB/KB/Odd object push press

-Pike pushup

Cool Down

*Coaches Choice