Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Barbell
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific Prep
*Coaches Choice
Metcon
Burny and Sweaty 2022 (AMRAP – Rounds and Reps)
20 Cals rower/ab/ski erg
22 Deadlift (115,75/ 165,115rx+)
20 Cals rower/ab/ski erg
22 Power Clean
20 Cals rower/ab/ski erg
22 Shoulder to Overhead
(30 minute amrap)
Alternate Options:
20 cal row?
-20 squat jumps
-:30 mountain climbers +:30 Jumping jacks
22 Deadlifts?
-22 KB swings
22 Power cleans?
-22 DB/KB/Odd object hang power cleans
22 Shoulder to overhead?
-22 DB/KB/Odd object shoulder to overhead
Cool Down
*Coaches Choice