Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Barbell
1x Kettlebell
-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
Bleed Green (AMRAP – Rounds and Reps)
20 min partner workout:
400m run (together)
16 Power Snatch (75/55,115/75Rx+)
60 Single arm KB swings (53/35)
Alternate Options:
Run?
-:30 mountain climbers +:30 jumping jacks x2
Power snatch?
-DB/KB/Odd object power snatch
Single arm swings
-DB/Odd object swings
-BB RDL
Cool Down
*Coach’s Choice