Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

2x Dumbbell

Assault bike


-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific Prep

*Coaches Choice


1A: Split Stance Single arm DB press (3×10 each side)


Alternate Options:

-BB/KB/Odd object split stance press

1B: Single Arm DB Rows (3×12 each side)


Alternate Options:

-BB/KB/Odd object row


Midnight (AMRAP – Reps)

20 min emom

Min 1 – :45 AB cals

Min 2 – :45 Renegade row

Min 3 – :45 Abmat sit up

Min 4 – rest
(Score AB cals, rows and situps together)

Alternate Options:

:45 AB cals?

-:45 Up/Downs

Renegade rows?

-:45 shoulder taps

Abmat situp?

-Anchored situp

Cool Down

Couch stretch :45 each side

Spiderman complex x3 each side