Prototype Training Systems (CrossFit Prototype) – CrossFit

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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