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

Clean + Clean + Jerk (7×1 Building)

*Build in weight as technique permits

Clean + Clean +Jerk?

-DB/KB/Odd object clean complex

Just a barbell with little or no added weight?

-Muscle Clean + Muscle Clean +Strict press

Marky Mark (Calories)

Row Intervals

10 sets

200m Row

*Rest :45 after each row

*Record total calories


-Echo Bike, Erg Bike, Ski Erg for Cals

-:45 Shuttle Sprint