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


Power Snatch + Snatch (8×1)

*build in weight on the complex


Gardenia (AMRAP – Rounds and Reps)

3 min Amrap x 3 rd’s(11 min running clock)

3 Power Snatch 95/65#

6 Overhead Squats

9 Hand Release Push up
*rest 1 min after each amrap

*pick up where you left off

*record total reps