Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Kettlebell

-Run 200m

-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

*Coach’s Choice

Metcon

Tamale (Time)

4rds w/partner:

50 American KB swings (53,35)

400m run (together)

30 T2B
(24 min cap)

Alternate Options:

American KB swings?

-Russian swings

-DB/KB/Odd object swings

Run?

-500m row

-:30 mountain climbers +:30 Jumping jacks x2

T2B?

-Abmat situps

-Supine leg lift

Cool Down

*Coach’s Choice