Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x Dumbbells


-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


1A: DB Bench Press (3×12)


-:03 Pause at the bottom and top

Alternate Options:

-BB/KB/Odd object bench press

1A: Ring Rows (3×10)

-:03 pause at the top

Alternate Option:

-Inverted row


Swordfish (Time)

2 rounds for time:

25 Burpees

800m run

40 box jumps(24,20)
(18 minute cap)

Alternate Options:



800m run?

-1k row

-:30 mountain climbers + :30 jumping jacks x4

Box Jumps?

-Step ups

-Reverse lunges

Cool Down

*Coaches Choice