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: Weighted Pull-ups (4×3)

Weighted Pull Up?

-Pull Up

-Eccentric Pull Up

1B: Turkish Get Up (3×2 each side)

Turkish Get Up?

-Single Arm Overhead Lunge

-Bodyweight Get Up


Chucky (AMRAP – Rounds and Reps)

15 min amrap

400m run

15 Pull up

30 Russian KB Swings 53/35# (RX+ 70/53#)



Pull Ups?

-Eccentric Pull Up

-Banded Pull Up

Russian KB Swings?

-DB Swings

-Hip Thrusts