Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need

Barbell

Jump rope

-Run 200m

-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:

-Coaches choice

Strength

1A: Deadlift (5×3)

-50,60,70,75 and 80%

15 minutes to complete

(Record heaviest weight lifted)

Alternate Options:

1A Single Leg RDL + Forward Lunges 4×6 each side (Caitlin, add to Wodify)

-take 1:00 rest between sets

-build in load if possible

Metcon

Wombat (Time)

Every 2 minutes x6

200m run

35 Double Unders

-Score slowest round

12 minutes total

Cool Down

*Coaches Choice