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


10 Min EMOM (No Measure)

10 min emom

Min 1 – 20-30sec L-Hang

Min 2 – 15 Hollow Body Rocks


Daffodil (AMRAP – Rounds and Reps)

20 min amrap

12/8 Cal Echo Bike

100ft Farmer Carry (heavy)

25 Abmat Sit up

5 Wall Walks