Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:

-10 Good mornings

-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

Band pull-aparts

Band pass throughs

Specific Prep

*Coach’s Choice


Bench Press (1×2)


-Score heaviest 2 rep max


Pittsburgh Penguins (AMRAP – Rounds)

14 min amrap

24 Push ups

40 Cal row

12 Hang Power Clean 115/75#
Score rounds and reps

Push ups?

-Knee push ups

-Box push up

Cal row?

– 400m run

– 40 cal echo bike

Hang power clean?

– Dumbbell hang power clean

– Deadlift

Cool Down

*Coach’s Choice