Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x kettlebells



-Row 250m

-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


Cobb (AMRAP – Rounds and Reps)

For time w/a Partner:

100 abmat situps

CFP Farmers carry lap

2k row
-35 minute cap

Alternate Options:

Abmat situps?

-Anchored situps

CFP Farmers carry lap?

-8 minutes total marching farmers hold

2k row?

-1 mile run

-:30 alternating shuttle sprints for 8 minutes

Cool Down

*Coaches Choice