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


National Lobster Day (AMRAP – Reps)

45sec of work followed by 15sec rest repeat 5x through

Min 1 – Double Unders

Min 2 – Thrusters 65/45#

Min 3 – KB swings 53/35#

Min 4 – Burpee

Min 5 – Rest
*Record total reps on each movement

Accessory strength

Banded Face pulls (3×15)

Glute Marching (3×10 each side)

Supine single leg glute bridge, alternating legs maintaining proper hip extension. Performed on your back