Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Pullup Bar
-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
Specific Prep
*Coach’s Choice
Metcon
Jay (AMRAP – Rounds and Reps)
Amrap in 20 minutes
22 air squats
12 toe to bar
9 burpees
(Score total rounds and reps)
This British Hero WOD is dedicated to Lance Corporal James Brynin.
In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.
“Heart of a lion, we will always stand strong for you. We will never forget. Rest in peace – dad, Efremj mum, Sharonj sister, Yasminj and girlfriend, Olivia.”
Alternate Options:
Air squats?
-squat to a box
Toe to bar?
-toe to db/kb/odd object
-situp
Burpees?
-Up/down
-Jumping jack
Cool Down
*Coach’s Choice