Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: High Hang Power Clean + Low Hang Power Clean (5 Rounds for weight)

5x(1+1)

*Building

2A: Hip Thrust (4×5
*Building)

3A: Superman’s (AMRAP – Reps)

3×8 with 1 sec pause

3B: Glute Marching (3×12 each side)

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