Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

Jump Rope


2x Kettlebells

2x Dumbbells

:90 row

-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


Double-Unders (8 min)

Alternate Options:

-Skill single unders

-Double tap timing


Scalene (AMRAP – Rounds and Reps)

Partner 20 min amrap

150 DU

60 Cal row

100m Farmer carry (Relay format)

60 Renegade row (no rx)
-Each partner carries 100m, partner 1 finishes partner 2 goes

-All other work is split however you choose

Alternate Options:

Double Unders?

-Double taps

-Single unders


– :30 relay mountain climber each partner

– + :30 relay jumping jacks each partner

Farmers carry?

-Odd object Carry

Renegade row?

-Up/down +BB Bent over row

-Up/Down +Odd object alternating row

Cool Down

*Coaches Choice