Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Jump rope

-200m run

-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


Clean Complex (5×1)

Ground, hang and high hang

-Start at 50% of limiting factor

Alternate Options:

Clean Complex?

-DB/KB/Odd object low hang, hang and high hang clean


Poodles and doodles (AMRAP – Rounds and Reps)

12 Toe to Bar

50 Double Unders
(12 minute amrap)

Alternate Options:

Toe to Bar?

-toe to fix anchor

Double Unders?

-Double taps

-Single unders

Cool Down

*Coaches Choice