Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific Prep

*Coaches Choice


1A: DB Bench Press (4×8-12)


-Smooth and controlled

1B: Pendlay Row (4×6)



Chippa time Kid (Time)

For time:

50 Box jumps (24,20)

40 alt Tall kneeling get ups 50/35 (20 each side)

30 alt Single arm DB Burpees 50/35 (15 each side)

20 Single arm DB Push Press 50/35 (10 each side)

10 DB power snatches 50/35 (5 each side)
14 Minute Cap

Cool Down

*Coaches Choice