Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

Assault Bike

Jump rope


-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

*Coach’s Choice


Feta (AMRAP – Reps)

Emom 4 Rounds:

Min 1- :45 Assault bike

Min 2- :45 Hollow hold

Min 3- :45 Single arm KB front rack Step up (20″) (53,35)

Min 4- :45 Double Under

Min 5- :45 Goblet tall kneeling get up (53,35)

Min 6- Rest
-Alternated arms for step ups every round

(Score Cals, Front rack step ups and tall Kneeling get ups)

Alternate Options:

Assault bike?


-Shuttle sprints

Hollow hold?

-Shoulder taps

KB front rack step ups?

-Reverse lunges


-Double taps

Goblet tall kneeling get ups?

-Glute bridges

Cool Down

*Coach’s Choice