Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Assault Bike

-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


Ringgold (AMRAP – Reps)

4 rounds:

Min 1- :45 Assault bike cals

Min 2- :45 Hollow hold

Min 3- :45 Single arm front rack tall kneeling Get up (53,35)

Min 4-: 45 Single arm front rack thruster

Min 5- :45 Single arm alt gorilla row

Min 6- Rest
-Get ups and Thruster alt arms every other round

-Score cals, getups, thrusters and gorilla together.

Alternate Options:

Assault bike?

-Jump Squats

Hollow Hold?

-Tall Plank

Single Arm front rack tall kneeling Get up?

-Reverse lunge

Single arm front rack thruster?

-BB/DB Thruster

Single arm Gorilla Row?

-BB/DB/Odd object row

Cool Down

*Coach’s Choice