Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-200m run

-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

A: Barbell Hip Thrust (4×6)

-Building

Alternate Option:

-Glute bridge

B: Weighted Pull-ups (4×2)

-Building

Alternate Options:

-Tempo inverted row

-BB/DB/KB/Odd object row

Metcon

Jinkies (Time)

3RFT

200m run

10 Pull up (RX+ 5 Bar MU)

200m run

3 Deadlifts (225/155)(275/205rx+)
(14 min cap)

Alternate Options:

Run?

-:30 Mountain climber +:30 Jumping jack

Pull-up?

-Inverted Row

-Tempo BB/DB/KB/Odd object row

Deadlift?

-DB/KB/Odd object RDL

Cool Down

*Coach’s Choice