Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

-200m run

-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

*Coach’s Choice

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
*RX wear a 20lb weight vest

*can partition reps as needed

Alternate Options:

Run?

– Row 1600m

Pullups?

-Inverted row

-BB/DB/KB/odd object row

Pushup?

-Incline Pushup

Squat?

-Squat to a box

Cool Down

*Coach’s Choice