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


Partner Relay 5k (Time)

“Partner Relay 5k”

With a partner you’ll Run 5000m (5k) The format will be relay style:
EX: Partner 1 runs 400m and then tags partner they run 400m and that’s 800m out of 5000m completed. You can do whatever distance intervals you’d like in order to complete 5000m.As a team, complete the 5000m run as quickly as possible. Only 1 person works at a time.