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: Deadlift (4×2 )

80%, 85%, 90%, 95%

*take 3-4 warm up sets to get to your first working set

*aim to go heavier than you did on 10/31


-DB Deadlift


Buccaneers (Calories)

Interval Rows

45sec on/45sec off

10 sets

(15 min total)

*score total calories