Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:



Red band

-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


1A: Gorilla Row (3×8)


(Record heaviest weight)

Alternative Options:

-DB/KB/Odd object bent over row

1B: Metcon (No Measure)

Banded Glute Bridge
Rep Scheme: 3×15

-W/Red band

Alternative Options:

-DB/KB/Odd object weighted bridge

-Body weight glute bridge


Blueberry (AMRAP – Rounds and Reps)

14 min amrap:

15/12 cal row

18 Alt single arm KB Swings (53/35)

10 Goblet step ups each side (20) (53,35) (5 each side)
Alternative Options:

Cal Row?

-:30 mountain climbers +:30 jumping jacks

Single arm Swings?

-Alt leg single leg bridge

Goblet step ups?

-Empty hand steps ups

-Alt leg jump lunge

Cool Down

*Coach’s Choice