Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Barbell

Jump rope

-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

Buffalo 10 (Time)

10 Rounds (with a Partner) for Time:

5 Deadlifts (225/155lb)

14 Push-Ups

22 Double-Unders

200 meter Run (together)

(45 minute cap)
Ex

(Partner 1) 5 deadlifts +

(Partner 2) 5 deadlifts

(Partner 1) 14 pushups + (Partner 2) 14 pushups

(Partner 1) 22 double unders + (Partner 2) 22 double unders

Partner 1 and 2 run together

(Record time)

Alternate Options:

Deadlift?

-DB/KB/Odd object Deadlift

Pushups?

-Incline pushup

Double Under?

-Single unders

-double taps

Cool Down

*Coach’s Choice