Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
*Coaches Choice
Metcon
Memento (AMRAP – Rounds and Reps)
24 min amrap w/partner
Ladder going up by 2 of each movement
2 push up + 1 Burpee
Jump squat
Hang power clean 95/65 (RX +135/75)
Bar hops
*you and your partner can partition the work as you’d like
*2 push up + 1 burpee = 1 rep
*Bar hops can be bar facing or lateral but must be 2 feet off the ground same time
Hang power clean?
DB hang power clean
KB swing
Bar hop
plate hop (2 feet off the ground to a plate)
Cool Down
*Coaches Choice