Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

View Public Whiteboard

Warm-up

What you need:

Barbell

2x Dumbells

Box

-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

*Coaches Choice

Metcon

Metcon (Time)

For time:

15 Burpees

CFP lap

Dumbbells Step Ups (20)(50,35)

CFP Lap

15 Burpees

25 Minute Cap

(Record Time)

Cool Down

*Coaches Choice