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: Bench Press (4×4 80%)

*take 2-3 warm up sets to get to working weight

Bench Press?

-DB Bench

-Push Ups

The Rig (AMRAP – Rounds and Reps)

10 min amrap


Chest 2 Bar Pull up

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

*score total reps
Chest to bar?

-Pull Ups

-Ring Rows

KB Swings?

-Step Ups

-Hip Thrusts

Accessory Work (No Measure)

Banded Face pulls 3×15

DB Bench Press 3×12

*record weight on DB bench