Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Barbell

Rower

Kettlebell

-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

Bench Press (6×3)

-building off of last week

Alternate Options:

-DB/KB/Odd object floor press

Metcon

Wheaties (Time)

3 rounds:

400m Row

24 alternating single arm KB swings (12 each side)

(53,35/70,44rx+)

12 Pull Ups
(12 minute cap)

Alternate Options:

Row?

– 400m run

– :30 mountain climbers +:30 Jumping jacks x2

Alternating KB swings?

-Single arm DB/Odd swing

-Split stance RDL 12 each side

Pullups?

-Inverted row

-DB/KB/Odd object row

Cool Down

*Coaches Choice