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: Bench Press (3RM)

building in weight

goal is heavier than 10/31

Bench Press?

-DB Bench Press

-Push Ups

Patriots (AMRAP – Rounds and Reps)

18 min amrap w/a partner

20 Clean + Jerks 95/65# (RX+135/95#)

30 Cal Echo Bike

40 Pull up
Clean + Jerks?

-Power Clean + Push Press

-DB Clean + Jerk




Pull Ups?

-Jumping Pull Ups

-Banded Pull Ups