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 (6×3 Building)

*build in weight each set

*go slightly heavier than 11/4 heavy set of 4

Back Squat?

-DB Back Squat

-Air Squat

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
On a 14-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Muscle Ups?

-Chest to Bar Pull Ups

-Chin to Bar Pull Ups


-WB Cleans

-WB Thrusters



-Penguin Taps