Prototype Training Systems (CrossFit Prototype) – CrossFit

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-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


Traci thinks this workout is stupid (AMRAP – Rounds and Reps)

30 min Amrap w/Partner

400m Run

20 Chest to bar pull up (BMU rx+)

40 alternating Box jumps (24,20)

8 alternating Wall walks (RX+ chest and

hips touch the wall)

-Partners run together

-All other work can be broken up however you would like

(Score rounds and reps)

Alternate Options:


-:30 mountain climbers +:30 jumping jacks

-500m row

Chest to bar pullups?

-Inverted row with a pause

-Bent over row with a pause

Box Jumps?

-Step ups

-Reverse lunges

Wall walks

-Seated DB/KB/BB/Odd object hold :15