Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need
Jump rope
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
Metcon
Axalta Coating Systems (Time)
Every 8 minutes:
Min 0-2: 100 double unders
Min 2-4: 2 TGU’s each side alternating (53,35/70,44rx+)
Min 4-8: 400m run
-Score slowest 400m time
32 minutes total
Alternate Options:
Double unders?
-Single unders
-Double taps
TGU’s?
-Empty handed TGU
-Half get up
400m Run?
-400m row
-:30 jumping jacks +:30 mountain climbers x2
Cool Down
*Coaches Choice