Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Kettlebell
Box
Rower
:90 row
-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
*Coaches Choice
Strength
9 Min EMOM (AMRAP – Rounds and Reps)
Min 1: 6-8 Reverse crunches
Min 2: 2 TGU left
Min 3: 2 TGU right
Alternate Options:
Reverse crunches?
-Anchored situp
TGU?
-Glute Bridges
Metcon
Modern (AMRAP – Rounds and Reps)
Break up however you want:
60 Cal row
60 Box Jump
200m farmer carry
(24 min amrap w/partner)
Alternate Options:
Cal Row?
-Jump squat
Box Jump?
-Step up
-Reverse lunge
Farmers carry?
-DB/KB/Odd object carry
Cool Down
*Coaches Choice