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



Grilled Cheese (AMRAP – Rounds and Reps)

15 min amrap

60 DU

40 Russian KB swings 53/35#

20 Shoulder to Overhead (115/65#)

*score rounds and reps

-Singles + doubles


Russian KB swings?

-KB Deadlift

– Hip Thrust

Shoulder to Overhead?

-S2O w/ Dumbbell

-Pike push up

Cool Down

*Coach’s Choice