Prototype Training Systems (CrossFit Prototype) – CrossFit


-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

Band pull-aparts

Band pass throughs

1A: Front Squat (6×2 building in weight each set)

Front Squat?

-DB Front Squat

-Air Squat

Tea (AMRAP – Rounds and Reps)

24 min Partner Amrap

30 Box Jumps 24/20 (RX+ 30/24)

24 Chest to bar Pull up (RX+ 12 Bar Muscle ups)

30/25 Cal Echo Bike

24 Deadlifts 185/125# (RX+225/155#)
Box jumps?

-Step Ups

-KB Swings

Chest to Bar?

-Chin to Bar

-Banded Pull Ups





-DB Deadlift