Prototype Training Systems (CrossFit Prototype) – CrossFit

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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