Prototype Training Systems (CrossFit Prototype) – CrossFit
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