Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
:90 row
-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
*Coach’s Choice
Metcon
5k Row (Time)
Max Effort 5k Row
Alternate Options:
-5k or 25 minutes cardio of choice
Cool Down
*Coach’s Choice