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: Turkish Get Up (3×2

*each side

Suitcase Carry (3×50 ft)


Bavarian Crepe Day (AMRAP – Rounds and Reps)

20 min partner workout

40 DB Goblet Step up 53/35#

30 Cal Echo Bike

40 Abmat Sit up

30 KB swings 53/35#