Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

Specific Prep

*Coaches Choice


Hansen (AMRAP – Rounds and Reps)

Hero WOD

5 Rounds for time

30 Russian KB swings (53,35/70,53rx+)

30 burpees

30 sit ups (GHD rx+)

30 minutes cap

Today, we honor our vets in one of the best ways our fitness community knows how…a long workout to honor them! Our workout today is named after Marine Staff Sergeant Daniel Hansen, who died February 2009 in Afghanistan.

Alternate Options:

Kettlebell swings?

-dumbell/odd object swing

-glute bridges




-tall plank (cumulative time 90 seconds)

-Reverse crunch 1:1

Cool Down

*Coaches Choice