Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:

Assault Bike


Wall Ball


-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


Ron (AMRAP – Rounds and Reps)

5 min amrap

5 Cal assault bike

8 Burpees
-Rest 2 mins

Alternate Options:

Assault bike?

-Cal Row

-:30 shuttle sprint



Hermione (AMRAP – Rounds and Reps)

5 min amrap

10 Wall ball shots (20,14)

12 Gorilla rows (6 each side alternating) (53,35)
-Rest 2 mins

Alternate Options:

Wall Ball shot


-Squat jumps

Gorilla rows?

-BB/DB/Odd object bent over row

Goblet reverse lunges?

Harry (AMRAP – Rounds and Reps)

5 min amrap

12 Goblet alternating reverse lunge (53,35)

20 Abmat situps
Alternate Options:

Goblet reverse lunges?

-Bodyweight reverse lunge

Abmat situp

-Anchored situp

Accessory strength

Metcon (No Measure)

3 rounds:

5x Pallof press (5 each side)

6-8 Reverse crunches

Cool Down

*Coaches Choice