Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need

Barbell

Jump rope

Kettlebell

-10 jumping jacks

-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

Egg (AMRAP – Reps)

30 min emom

Min 1: :45 Overhead barbell hold (45,35) (rx+ 4-6 Hspu) video

Min 2: :45 Double under

Min 3: 20 Russian kettlebell swing (53,35/70,44 rx+)

Min 4: :45 Hollow hold

Min 5: :45 Max Up/Down

Min 6: Rest

5 Rounds

(Score Total Up/downs)

Alternate Options:

Barbell Overhead hold?

-DB/Kb/Odd object hold

-Hand stand hold

Double under?

-Shoulder taps

-Single unders

Russian Kettlebell swings?

-Db/odd object swings

-Glute bridges

Hollow hold?

-Tall plankl

Up/down?

-Jump squat

Cool Down

*Coaches Choice