Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard


-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: Push Press (3RM)

*building to a heavy set of 3

Push Press?

-DB Push Press

-Shoulder Press


Sour Patch (AMRAP – Rounds and Reps)

Every 6 min for 3 rounds

500m/400m row

40 KB Swings 53/35# (70/53#)

15 Shoulder to overhead 115/75# (Rx+155/105#)

*score each round for time



KB Swings?

-Broad Jumps

-Sumo Deadlifts


-Single Arm Push Press

-Handstand Push Up