Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice


Barbell Hip Thrust (3×8)


Suitcase Carry (3x :45 each side)

-Slow and controlled


Necessary (Time)

3rds for time:

500 m Row

24 KB swing (53,35/70,44rx+)

6 Wall walks
15 Minute cap

Cool Down

*Coaches Choice