Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

-10 jumping jacks

-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

*Coaches Choice

Strength

1A: Snatch (5×3)

-Squat

-Building

-Drop and reset each rep

(Record heaviest weight)

Alternate Options:

Snatch?

-DB/KB/Odd object snatch

Metcon

Moss (Time)

15 Burpee

15 Toe to bar

12 Burpee

12 Toe to Bar

9 Burpee

9 Toe to Bar

6 Burpee

6 Toe to Bar

3 Burpee

3 Toe to Bar
(10 minute cap)

Alternate Options:

Burpee?

-Up/Down

Toe to bar?

-Lying toe to fixed object

-Sit-up

Cool Down

*Coaches Choice