Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x kettlebells

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice


Hang Power Snatch (6×2)


Alternate Options:

-Hang power clean

-DB/KB/Odd object hang power snatch


Opal (AMRAP – Rounds and Reps)

6 OH squat (75,55)

12 Toe to bar

100m farmers carry (53,35/70,44rx+)
(14 minute amrap)

Alternate Options:

OH squat?

-DB/KB/Odd object KB swing x15

Toe to bar?

-Toe to fixed object

-reverse Crunch

Farmers carry?

-Odd object carry

-Bear hold

Cool Down

*Coaches Choice