Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Kettlebell

Rower

-Row 250m

-10 Good mornings

-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

Strength

1A: Turkish Get Up (4×2 each side)

-Record weight

Alternate Options:

-Empty handed getup

-Half getup

1B: Suitcase Carry (4×50 ft. each side)

-Record weight

Alternate Option:

-Odd object Carry

Metcon

200m row x8 (Time)

-Rest 1 minute between each

-Max effort
(Record slowest time)

Alternate Options:

-Max Effort 200m run/bike

Cool Down

*Coaches Choice