Prototype Training Systems (CrossFit Prototype) – CrossFit
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