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 (5×4)

*build in weight each set

*go slightly heavier than 10/21 heavy set of 5

Back Squat?

-DB Back Squat

-Air Squat

Jack-o’-lantern carving (AMRAP – Rounds and Reps)

10 min amrap

5 Thrusters 95/65#

10 Pull Up

15 Russian KB Swings 53/35#

-Front Squat

-Push Press

Pull Ups?

-Banded pull up

-Jumping pull up

Russian KB Swing?

-Broad Jumps

-Hip Thrusts