Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Rower

Abmat

2x dumbbells

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coach’s Choice

Metcon (AMRAP – Reps)

5rds For Reps

1 min Max Cal Row

1 min Max Sit up

1 min Alt Single arm Devils press (50,35)

Rest 1 min
-Fight gone bad format

Alternate Options:

Cal Row?

-Jump Squats?

Situp?

-Anchored situp

Alt Single arm Atl arm Devils press?

-DB/KB/Odd object swing

Metcon (No Measure)

Accessory Buyout work (NFT)

3rds:

30 Band pull aparts

20 Alt bicep curls (10 each side)

10 Hanging Knee or Leg raises
Alternate Options:

Band pull aparts?

-Scap push up

Bicep curl?

-Odd object curl

Hanging knee raise?

– Reverse crunch

Cool Down

*Coach’s Choice