Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x Kettlebells

Jump rope


:90 row

-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


Metcon (Weight)

12 min emom

Min 1 – Farmer carry 100ft

Min 2 – Front plank 60sec

Min 3 – Rest
(Record weight for carry)

Alternate Options:

Farmers carry?

-Suitcase carry

-Odd object carry


Dig a Little Deeper (Time)

1000m row

100 Du

750m row

60 DU

500m row

40 DU
(16 min cap)

Alternate Options:


-800m run, 400m run and 200m run

Double Unders?

-Double taps


Cool Down

*Coach’s Choice