Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Box
Kettkle Bell
Abmat
-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
Pelican (AMRAP – Reps)
20 Alternating burpee box jumps
60 Russian kettlebell swings (53,35/70/44rx+)
20 T2B
60 Sit up
(24 minute amrap w/partner)
-Alternate reps with burpee box jump
-Break up the rest of the work however you please
Cool Down
*Coaches Choice