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: Farmer’s Carry (3x100ft)

*Go heavy

*Build or work across in weight

1B: KB Mixed Rack Suitcase Split Squat (3×6 each side)

*Load 1 KB heavier in the rack position and the other slight lighter in the suitcase position


Tambourine (No Measure)

20 min amrap

500m row

75 Single Unders

25 Abmat Sit up
*goal is to stay in zone 2