Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-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


1A: Push Press (5×5)

-Building to a heavy set

-No fails/get the volume in

(Record Heaviest weight)


Atlantic Puffin (Time)

For time: Ladder 1-10

1 Hang clean and Push press (95,65/135,95rx+)

1 Pullups (C2B rx+)

2 Hang clean and Push press (95,65/135,95rx+)

2 Pullups (C2B rx+)

3 Hang clean and Push press (95,65/135,95rx+)

3Pullups (C2B rx+)

4 Hang clean and Push press (95,65/135,95rx+)

4 Pullups (C2B rx+)

Etc… to 10

12 min cap

Cool Down

*Coaches Choice