Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump rope

-10 Good mornings

-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

Band pull-aparts

Banded pass throughs

Specific Prep

*Coach’s Choice

Strength

1A: Back Squat (1×2)

5-5-3-3-2-2

*record heaviest weight & sets in notes

Metcon

Tampa Bay Lightning (Time)

6rds For time:

50 Double unders

10 Overhead Squats 95/65#

14 min cap
Double Unders?

-Single Unders

Overhead Squats?

-Front squat

-Air squat

Cool Down

*Coach’s Choice