Prototype Training Systems (CrossFit Prototype) – CrossFit

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-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: Overhead Squat (5×3)

*2-3sec Pause at the bottom of each rep

*Can build in weight but intent is working position in the bottom of the squat

Overhead Squat?

-Front Squat



MeatPie (AMRAP – Reps)

4x through


Cal Echo Bike

Front Plank

Ski Erg

Hollow body Hold

Up downs

*Score Cal Bike, Cal Ski erg, & Up downs