Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


2x Kettlebells

2x Dumbbells


-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

*Coaches Choice


1A: Barbell Hip Thrust (4×8)


(Record Heaviest Weight)

Alternate Options:

-DB/KB/Odd object glute bridge

1B: Farmers Carry (4×1 min)

(Record weight)

Alternate Options:

-DB/Odd object carry


Batman (AMRAP – Rounds and Reps)

8 Toe to bar

10 Single arm push press (5 each side) (50,35)

12 Goblet squat (50,35)
(10 minute amrap)

Alternate Options:

Toes to bar?

-Toe to KB/DB/Odd object

Single arm push press?

-BB/KB/Odd object push press

Goblet squat?

-BB front squat

-Odd object front squat

Cool Down

*Coaches Choice