Prototype Training Systems (CrossFit Prototype) – CrossFit

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-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: 1 High Hang Clean + 1 Front squat (Every 2 min for 12 min)

*Pick a weight and work across (think 65-75%)
1 High Hang Clean + 1 Front Squat?

-DB High Hang Clean + 1 DB Front Squat

-Hang Clean + Air Squat


Stuffing (AMRAP – Rounds and Reps)

12 min amrap

10 Box Jumps 24/20’

20 Sit up

30 Double Unders
Box Jumps?

-Step Ups

-KB Swings

Sit Ups?

-Toe to KB

-Knee to Chest



-Penguin Taps

Mobility work (5 min)

-Foam Roll (Lats, Quads, T-spine)