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: Handstand Push-ups ( 5×5


1B: Hollow Body Holds (5x30sec)


Sky High (AMRAP – Rounds and Reps)

20 min partner workout

20 Cal Echo Bike

6 Wall Walks

12 Power Cleans 135/95# (rx+165/105#)