Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

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

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Alternate Options:

Pullups?

-Inverted row

-DB/KB/Odd object row

Pushups?

-Incline pushup

Air squat?

-Squat to a box

Cool Down

*Coaches Choice