Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
1x kettlebell
-Run 200m
-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
Metcon
Apricot (AMRAP – Rounds and Reps)
30 minute amrap
10 Strict pull ups
20 Hrpu
30 Hollow rocks
200m Goblet carry (53,35)
400m run
Alternate Options:
Strict pullups?
-Tempo inverted row 3 sec up, pause, 3 sec down
-Tempo Bent over row 3 sec up, pause, 3 sec down
Hrpu?
-incline pushup
Hollow body rocks?
-5 deadbugs each side alternating
Goblet Carry?
-1 min DB/Odd object goblet hold
400m run?
-500m row
-:30 mountain climbers +:30 jumping jacks x2
Cool Down
*Coaches Choice