Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Abmat

Kettlebell

200m run

-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

*Coach’s Choice

Strength

Turkish Get Up (4×2 each side)

-Building

(Record weight)

Alternate Options:

-Half get ups

Metcon

Jitterbug (Time)

3rds w/partner:

800m run alt every 200m w/partner

100 Abmat Sit up alt every 10 reps w/partner

80 Alt single arm KB swings (alt every 20 reps w/partner) (53/35)
(24 min cap)

Alternate Options:

Run?

-1k Row

-:30 mountain climbers +:30 Jumping jacks x4

Abmat situps?

-Anchored sit ups

Single arm KB swings?

-Russian swings

-Glute bridges

Cool Down

*Coach’s Choice