Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

AB, Ski Erg or Rower



-10 Good mornings

-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


Knock On Wood (AMRAP – Rounds and Reps)

25 min amrap w/partner:

50 Cal Assault Bike, Ski erg, or Row

100 Bear hold alt knee taps

50 Box jumps 24/20

100 Hollow body rocks

-Every 5 min 20 Up Downs
Alternate Options:

AB, Ski erg or Row?

-400m partner run

-:30 mountain climbers + :30 jumping jacks x3

Bear hold knee taps


-Shoulder taps

Box jumps?

-Step ups

-Reverse lunges


-Anchored Sit Ups

Cool Down

*Coach’s Choice