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: 1 Push Press + 1 Jerk Push or Split (Every 2:00 for 12:00)

*building in weight starting at 60% of Push Press

Push Press + Push Jerk/Split?

-DB Push Press + Push Jerk/Split

– 2 Shoulder Presses

Skiing (AMRAP – Rounds and Reps)

14 min amrap

2 Wall Walks (RX+ 8 Hand stand Push up)

15 Abmat Sit up

12 Pull up (RX+ 4 Bar Muscle ups)

*Score total rounds and reps
Wall Walks?

-Handstand Hold

-Barbell Shoulder Presses

SIt Ups?

-L Hold

-Toes to KB

Pull Ups?

-Banded Pull Ups

-Ring Rows