Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x Dumbbells



250m row or 200m run

-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


1A: Single Arm DB Rows (3×8 each side)


Alternate Options:

-BB/KB/Odd object row

1B: DB Bench Press (3×10)


Alternate Options:

-BB/KB/Odd object bench press

-BB/KB/Odd object floor press


Hot Wheels (AMRAP – Rounds and Reps)

20 min amrap:

500m row or 400m run

15 Box jumps 24/20’

24 Alt Single arm KB Swings (53/35,70/44rx+)

15 Push up
Alternate Options:

Run Or Row?

-:30 mountain climbers +:30 Jumping jacks x4

Box jumps?

-Step ups

-Reverse lunges

Single arm alt swings?

-DB/Odd object swings


-Incline pushups

Cool Down

*Coach’s Choice