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


Savanna (10 Rounds for weight)

10 min emom

Power Snatch + High hang power snatch
*Work across at 70-75% of Power Snatch

2A: bulgarian split squat (3×8 each side)

2B: Glute Marching (3×8 each side)

Supine single leg glute bridge, alternating legs maintaining proper hip extension. Performed on your back

3A: Side Plank (3x40sec each side)

3B: Suitcase Carry (3x100ft each side)

Optional Metcon

Taiga (AMRAP – Reps)

10 min amrap

10 Cal row

15 Sit up

20 Air Squats