Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

1x kettlebell

-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice


Apricot (AMRAP – Rounds and Reps)

30 minute amrap

10 Strict pull ups

20 Hrpu

30 Hollow rocks

200m Goblet carry (53,35)

400m run
Alternate Options:

Strict pullups?

-Tempo inverted row 3 sec up, pause, 3 sec down

-Tempo Bent over row 3 sec up, pause, 3 sec down


-incline pushup

Hollow body rocks?

-5 deadbugs each side alternating

Goblet Carry?

-1 min DB/Odd object goblet hold

400m run?

-500m row

-:30 mountain climbers +:30 jumping jacks x2

Cool Down

*Coaches Choice