Prototype Training Systems (CrossFit Prototype) – CrossFit

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What you need:

-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

Specific Prep

*Coach’s Choice



Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Handstand push ups?

-Handstand hold

-Pike push ups

Pistol squats?

-Squat to a box

-Air squats

Pull ups?

-Banded pull ups

-Jumping pull ups

Cool Down

*Coach’s Choice