Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-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)

Power Clean + Clean

-Drop and go

Alternate Options:

-KB/DB/Odd object Power Clean +Clean


Caesar (AMRAP – Rounds and Reps)

12 Hang power (115,75/155,105)

200m run

12 toe to bar
(14 minute amrap)

Alternate Options:

Hang Power clean?

-KB/DB/Odd object hang power clean

200m run?

-:30 jumping jacks +:30 mountain climbers

Toe to bar?

-Toe to KB/DB/Odd object

-reverse crunch

Cool Down

*Coaches Choice