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

Coffee (Time)

3 sets

Every 5 Min complete

30 WBS 20/14#

30/25 Cal Row

*Rest the remainder of the 5 min

*Record Slowest Round

-WB Clean





1A: Front Squat (6×2 building in weight each set)

Front Squat?

-DB Front Squat

-Air Squat