Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Abmat

Rower

-Row 250m

-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

*Coaches Choice

Metcon

Pineapple Pizza (AMRAP – Rounds and Reps)

50 Pullups (Bar MU rx+)

100 Hand release pushups (HSPU rx+)

150 Abmat Sit Ups

200 Cal Row
(30 minute amrap W/a partner)

-Break up w/ partner however you would like

Alternate Options:

Pullups?

-Inverted row

-BB/DB/KB/odd object row

Hand release pushups?

-Kneeling hand release pushups

Abmat Situps?

-Anchored sit ups

-Reverse crunch

Row?

-80 Burpees

-80 Up/Downs

Cool Down

*Coaches Choice