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: Barbell Hip Thrust (4×8)

1B: Barbell Bent-Over Row (4×10)


Lab Rats (AMRAP – Rounds and Reps)

12 min amrap

12 T2B

14 DB Power Snatch 50/35#

2 Wall Walks