Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x dumbbells

-10 jumping jacks

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Specific Prep

*Coaches Choice


Back Squat (5×3)

-50%x3, 60%x3, 65%x3, 75%x3 and 80%x3

(Record heaviest weight)

Alternate Options:

-Tempo DB/KB/Odd object Goblet squat


Cowabunga (AMRAP – Rounds and Reps)

5 dumbbell thrusters (50,35)

10 dumbbell deadlifts

15 pull ups
(10 min amrap)

Alternate Options:

Dumbbell thruster?

-BB/KB/Odd object thruster

Dumbbell deadlifts?

-BB/KB/Odd object RDL


-Inverted row

-BB/KB/Odd object bent over row

Cool Down

*Coaches Choice