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


5k Row (Time)

Max Effort 5k Row
*retest from 1/12/22

Accessory strength

2A: Bird dog (3×10

Brace and breath; 1sec hold

2B: Hollow Body Holds (3x45sec)

2C: Band Pull Aparts (3×20)