Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-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


Every 2 min for 10 min (Calories)

20sec Max effort Sprint Echo Bike

Immediately into

40sec Wall Assisted Handstand hold
*Score cals on Bike


Washington Capitals (Time)

3rds for time:

21 American KB Swings 53/35#

12 Burpee to a Plate

400m run

14 min cap

-Goblet Squats

Burpee to plate?

-Up down to plate

400m Run?

-500m row

Cool Down

*Coach’s Choice