Prototype Training Systems (CrossFit Prototype) – CrossFit

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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