Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Rower
Med ball
Abmat
-10 cal row
-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
Metcon
The Prestige (AMRAP – Reps)
30 min amrap
25 WBS (20,14)
25 Hrpu
25 abmat situps
25 up/downs
25/20 cal row
(Score total reps)
Alternate Options:
Hrpu?
-shoulder taps 25 each side
Abmat situps?
-tall plank 1 min
-hollow rock x25
Up/downs?
-air squat
25 cal row
-400m run
-30 secs mountain climbers + 30 secs jumping jacks x2
Cool Down
*Coaches Choice