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


Front Squat (5×3)

*slow 3-5sec eccentric lowering w/pause

*Build in weight each set


Dr. No (AMRAP – Rounds and Reps)

14 min amrap

400m run

15 KB swings 53/35# (70/53#)

12 Goblet Squats 53/35# (70/53#)