Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

Warm-up

What you need:

Jump Rope

Kettlebell

Strength

Clara Peeters (2 Rounds for reps)

8 min emom

Min 1: :45 Double unders

Min 2: Strict pull ups

(Score total Double Unders)

(Score total Strict Pull Ups)

Alternate Options:

Double unders?

-Double taps

-Single Unders

Strict Pullups?

-Inverted Row w/pause

-Barbell row w/pause

Metcon

Peter Paul Rubens (Time)

15 min emom (every 2:30 mins x6)

12 Gorilla rows (6 each side alternating) (53,35/70,44rx+)

20 Single arm Kb swings (10 each side alternating)

200m row

(Score slowest round)

Alternate Options:

Gorilla Row

-Db/Kb/Odd object single arm row each side alternating x 8

-inverted row x 12

-Barbell row x 12

Single arm Kb swing?

-Single arm Db/Odd object swing 8x each side

-Single leg Rdl 8x each side alternating

200m Row?

-200m run

-:30 mountain climbers +:30 jumping jacks

Cool Down

*Coaches Choice