Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:


Assault bike

-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

Specific Prep

*Coaches Choice


Suitcase Carry (3x100m)

-switch arms after 50m

(record weight)

Alternate Options:

-Odd object suitcase march :30 left arm + :30 right arm

Reverse Crunch (3×6-8)

(score weight)

Alternate Options:

-Abmat situp

-Anchored Situp


Pecan (AMRAP – Reps)

5 rounds

:45 Goblet step ups (20’) (53,35)

:45 Assault bike

:45 Side plank (Right arm)

:45 Bear hold

:45 Side plank (Left arm)
(Score Calories and step ups)

Alternate Options:

Goblet step up?

-Goblet Reverse lunge

Assault Bike?

-:45 shuttle sprint

-:45 mountain climbers

Side plank?

-Tall plank

Bear Hold?

-Alternating Bird dog

Cool Down

*Coaches Choice