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


Drop Snatch (6×3

*can build or stay at same weight for all sets


National Fudge Day (AMRAP – Rounds and Reps)

12 min amrap

6 Deadlifts 225/155#

9 T2B

12 Alt Single Arm DB Devil Press 50/35#