Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

Dumbbell/Kettlebell

-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: Single Arm DB Rows (3×5)

-5 each side

-Tempo

-Building

Alternate Options:

-Inverted row

-Barbell row

1B: Turkish Get Up (3×3)

-3 each arm alternating

-Building

Alternate Options:

-Half get up

-Glute bridge

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alternate Options:

400m run?

-500m row

-:30 Mountain climber +:30 jumping jacks x2

Kettlebell swing?

-Odd object swing

Pullup?

-Inverted row

-DB/KB/BB/Odd object row

Cool Down

*Coaches Choice