Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-10 jumping jacks

-20 kangaroos

-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

*Coach’s Choice


Zercher Squat (4×5)


-50, 60, 70 and 75%+

(Record heaviest set of 5)

Alternate Options:

-BB/DB Tempo goblet squat


Mandolin (AMRAP – Rounds and Reps)

10 minute Amrap:

30 Double Under

14 Pistols (7 each leg)

10 C2B (6 BMUrx+)
Alternate Options:

Double Under?

-Single unders

-Double Taps

Pistol Squats?

– Single leg squats off a box

Chest to Bar?

-Inverted row

-DB/KB/Odd object row

Cool Down

*Coach’s Choice