Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific prep:

-Coaches choice

Strength

1A: Overhead Squat (5×3)

-building if appropriate

-take from the rack

Alternate Options:

Overhead squat?

– Tempo Kb/DB/Odd object goblet squat

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Alternate Options:

Double Unders?

-single unders

-double taps

Abmat situp?

-Tall plank descending ladder :90, :75, :60 and :45

-Shoulder taps 50, 40, 30, 20 and 10

Cool Down

*Coaches Choice