Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Specific Prep
*Coaches Choice
Metcon
Diego – modified (Time)
6 rounds for time:
7 power cleans (155,105)
22 double unders
18 burpees
Buy out:
CFP Mile
(Score is Time)
*40 min cap
Alternate Options:
Power Clean?
-DB power clean
-Jump squat
Double Unders?
-Single Unders
-Double taps
Burpees?
-Scale the amount
-Up Down
Run?
-Row 1600m
– Half mile
-Mountain climber 30secs on 30 secs off x10