Prototype Training Systems (CrossFit Prototype) – CrossFit

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-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice


Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
(40 minute cap)

Alternate Options:

400m run?

-500m row

-:30 mountain climber +:30 jumping jacks x2

Cool Down

*Coaches Choice