Prototype Training Systems (CrossFit Prototype) – CrossFit
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