Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x Dumbbells

-20 kangaroos

-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

*Coach’s Choice


Front Squat (6×3)


-Increase weight from last week

(Record heaviest weight)

Alternate Options:

-Tempo DB/KB/Odd object front squat


Square Dance (AMRAP – Rounds and Reps)

12 min amrap:

6 Burpee DB Deadlift (50/35)

10 DB Reverse lunges (50/35)

14 Pistol squats
Alternate Options:

-Single arm DB Burpee Deadlift


Cool Down

*Coach’s Choice