Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-Run 200m

-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

*Coaches Choice

Strength

1A: High-Hang Snatch (5×3)

-Squat

-Building

-Work off overhead squat %

-50,60,65 and 2 sets at 70%

(Record Heaviest weight)

Alternate Option:

-DB/KB/Odd object hang snatch

Metcon

CFP Mile (Time)

2 laps from the gym around cvs (1.2 miles)
Alternate Option:

-2k row

Cool Down

*Coaches Choice