Prototype Training Systems (CrossFit Prototype) – CrossFit

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-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: Push-ups (3x Max Reps)

Push Ups?

-DB Bench Press

-Knee Push Ups

1B: Strict Pull Ups (3 x Max Reps )

Strict Pull Ups?

-Banded Pull Ups

-Ring Rows


CFP Mile (Time)

2 laps from the gym around cvs (1.2 miles)
Mile Run?

-Mile Bike

-Mile Row

500m Row (Time)

Max Effort 500m Row
500m Row?

-400m Run