Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
Assault bike
-200m run
-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
Strength
Bench Press (4×6)
– :03 pause
– Building
Alternate Options:
Bench press?
-DB/KB/Odd object floor press
-Tempo pushup (controlled descent/ascent)
Metcon
Bulldog (1 Rounds for time)
6 rounds
Every 2:30 minutes
:15 assault bike
5 burpees
Run 200m
-Rest the remaining time
(Score slowest round)
Alternate Options:
Assault Bike?
-Jump squat
Burpees?
-Up/Downs
-Reverse lunge
Run?
-Row 250
:30 mountain climbers +:30 Jumping jacks
Cool Down
*Coaches Choice