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

*Coaches choice


RDL (4×8)


Alternate option:

Barbell RDL?

-KB/DB/Odd object RDL

Cool Down

*Coach’s Choice

Metcon (AMRAP – Rounds and Reps)

12 Minute amrap

10 Up/Downs

12 Abmat situp

14 Alt Reverse lunge (95,65)

(Record rounds and reps)
Alternate options:


-30 Shoulder taps

Abmat situps?

-Anchored situps

Reverse lunges?

-DB/KB/Odd object reverse lunge