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: Back Squat (Build to a heavy 1 reps )

Back Squat?

-DB Back Squat

-Air Squat

Sledding (AMRAP – Rounds and Reps)

8 min Ladder up by 1 rep


Front Squat 95/65# (RX+135/95#)

-Knees to Chest

-Toe to KB

Front Squat?

-DB Front Squat

-Air Squat