Prototype Training Systems (CrossFit Prototype) – CrossFit

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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