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


Halting Clean Deadlift + Clean + Hang Clean (6×1

*build as technique permits


Back To December (AMRAP – Rounds and Reps)

15 min amrap

30/25 Cal row

25 Abmat Sit up

20 Renegade Rows 35/25 (RX+50/35#)