Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
Box
Barbell
Dumbbell
-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
Metcon
Cyber (Time)
2 rounds:
60 cal Row
60 BJ Over
60 Deadlift 225/135#
60 K2E
60 Single arm alternating Devil press (50/35)
(30 min cap)
Alternate Options:
Cal row?
-Burpees
-Up/Downs
Box jump over?
-Step Ups
Deadlift?
-DB/KB/Odd object RDL
Knee to Elbow?
-Supine leg lift
Single arm Alternating Devils press?
-BB/KB/Odd hang clean to press
Cool Down
*Coaches Choice