Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-250m row

-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


Partner “Maupin” (AMRAP – Rounds and Reps)

35 minute amrap

800m row

49 HRPU’s

49 situps

49 air squats
Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Alternate Options:


-800m run

-:30 jumping +:30 mountain climbers x3

Hand Release Pushups?

-Incline pushups


-Anchored situps

Air Squats?

-Squat to a box

Cool Down

*Coach’s Choice