Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


What you need:

Assault bike



2x Kettlebells

-250m row

-20 kangaroos

-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


Metcon (Calories)

9 minute emom

Min 1 – Assault bike 30sec

Min 2 -Hollow body hold 30sec

Min 3- Handstand hold 30sec
Alternate Options:

Assault bike?

-:30 squat jumps

-:30 mountain climbers

Hollow body hold?

-Tall plank

Handstand hold?

-Seated DB/KB/Odd object OH hold


Red Panda (AMRAP – Rounds and Reps)

14 min amrap:

10/8 Cal Row (Assault Bike Rx+)

25 Abmat Sit up

100m farmer carry (53/35,70/44Rx+)
Alternate Options:


-:45 single or double unders

-:45 Jumping Jacks

Abmat Situp?

-Anchored situp

-Reverse crunch

Farmers carry?

-Odd object carry

Cool Down

*Coach’s Choice