Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Wall Ball

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice


Front Squat (5×5)


-50%, 60%, 65%, 70% and 75%+

(Record heaviest weight)

Alternate Option:

-Tempo Goblet squat


Key Lime (AMRAP – Rounds and Reps)

5 Power Clean (95,65/135,95rx+)

10 Burpee over the bar

15 Wall ball shot (20,14)
(10 Minute amrap)

Alternate Options:

Power clean?

-DB/KB/Odd object power clean

Burpee over bar?



Wall Ball shot?

-Jump squat

Cool Down

*Coaches Choice