Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
2x kettlebells
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
Cobb (AMRAP – Rounds and Reps)
For time w/a Partner:
100 abmat situps
CFP Farmers carry lap
2k row
-35 minute cap
Alternate Options:
Abmat situps?
-Anchored situps
CFP Farmers carry lap?
-8 minutes total marching farmers hold
2k row?
-1 mile run
-:30 alternating shuttle sprints for 8 minutes
Cool Down
*Coaches Choice