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


Back Squat (4×6 @ 70% across sets)

*at 70% across all sets

*rest 2-3 min between sets


Hannah Montana (Time)

21, 15, 9

Thrusters 95/65#

Burpee Over the Bar