Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Wall Ball
-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
Metcon
Rondel (AMRAP – Rounds and Reps)
“Wish it, dream it, do it”
3 min AMRAP
8 Burpees
15 Wall Ball Shots (20/14lb)
17 Double Unders
*repeat 5 rd’s
*rest 1 minute after each round
*keep a continuous count of reps throughout rounds
Scaling options
3 min AMRAP
8 burpees/8 squat thrusts/4 burpees
15 wall ball shots (14/10)/ 10 wall ball shots (14/10lb)
34 single unders/17 single unders
*rest 1 minute after each round
*5 rounds/ 3 rounds
Cool Down
*Coach’s Choice