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

Practice handstand holds & or Handstand walks (No Measure)

Handstand Hold/Walk?

-Wall Walk Holds

-DB Z Press

Spongebob and Patrick (AMRAP – Reps)

3 min on 1 min off x5

3 Handstand Push up

6 Burpee

9 Sit up
*pick up where you left off

*record total reps


-Handstand Hold

-Pike Push Up


-Up Downs


Sit Ups?

-Knee Raises

-Toe to KB