Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Wall ball

-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

Band pull-aparts

Banded pass throughs

Specific Prep

*Coach’s Choice

Strength

Metcon

St. Louis Blues (Time)

For Time:

100ft Walking Lunges

21 WBS 20/14#

21 T2B

100ft Walking Lunges

18 WBS

18 T2B

100ft Walking Lunges

15 WBS

15 T2B

100ft Walking Lunges

12 WBS

12 T2B

100ft Walking Lunges

9 WBS

9 T2B

100ft Walking Lunges

6 WBS

6 T2B
Walking Lunges?

-Step ups

WBS?

– Air squat

T2B?

-Knee to elbow

-Hanging knee raises

Cool Down

*Coach’s Choice