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: Barbell Bent-Over Row (4×8)


1B: Single arm DB bench Press (4×10 each side)

*build in weight each set


Bigfoot (AMRAP – Rounds and Reps)

14 min amrap

60 Double unders

18 Burpee

12 DB power snatch 50/35#