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


Deadlift (3×8 @70% across

*reset each rep

*rest 2-3 min between working sets


Phineas and Ferb (AMRAP – Reps)

16 min amrap

1500 m row

63 Russian KB swings 53/35#

36 Pull up
*record total reps

*every 100m = 10 reps

Accessory strength

1A: Dumbbell Bicep Curl (3×12-15)

1B: Single Leg Goblet Reverse Lunge (3×8 each side)