Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:


Wall Ball

-10 jumping jacks

-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


Rondel (AMRAP – Rounds and Reps)

“Wish it, dream it, do it”

3 min AMRAP

8 Burpees

15 Wall Ball Shots (20/14lb)

17 Double Unders

*repeat 5 rd’s

*rest 1 minute after each round

*keep a continuous count of reps throughout rounds

Scaling options

3 min AMRAP

8 burpees/8 squat thrusts/4 burpees

15 wall ball shots (14/10)/ 10 wall ball shots (14/10lb)

34 single unders/17 single unders

*rest 1 minute after each round

*5 rounds/ 3 rounds

Cool Down

*Coach’s Choice