Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

Assault Bike

2 Kettlebells

-Row 250m

-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


Rams (Calories)

24 min amrap w/a Partner:

Max Cals on the assault bike in 24 minutes

Every 3 minutes get off the bike and

200ft Farmers carry w/Partner
(Score total Cals)

Alternate Options:

Bar Muscle ups?


-Inverted row

Cal Row

-10 cals= :30 mountain climbers

Wall ball shot?

-BB/DB/KB/Odd object thruster

Post Metcon

Front Plank (6 mins :30 on :30 off)

On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”

Cool Down

*Coach’s Choice