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


Power Clean (2 Reps Every 2 Min for 8 sets)

*reset each rep not touch and go


Obi-Wan Kenobi (AMRAP – Rounds and Reps)

10 min amrap

5 Hang Power Cleans 115/75#

10 Box Jumps

15 Abmat Sit up