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: Front Rack Reverse Lunge (3×8)

Front Rack Reverse Lunge?

-Front Rack Step Ups

-Bulgarian Split Squats

1B: Side Plank (3x 30-45 sec)

Side Plank?

– V ups

– Sit Ups


Mike & Ike (AMRAP – Rounds and Reps)

12 min amrap

60 Double Unders

20 Goblet DB Step Up 50/35#

20 DB Power Snatch 50/35#

– Single Unders

-Penguin Taps

Goblet DB Step Ups?

-Walking Lunges

-Glute Bridges

DB Power Snatch?

-DB Clean and Press

-Snatch High Pull