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

Shake It Up (Time)

3 rds w/a partner

1000m row

100 Double unders

30 Devil Press 50/35#

20 Back squats 135/95# (RX+225/155#)

36 min cap
*partition reps however you’d like with your partner