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


DB Bench Press (4×15)

*build in weight

Single Arm DB Rows (4×12)

*build in weight


Environmental Science (AMRAP – Rounds and Reps)

15 min amrap

20 DB Renegade rows 35/25 (50/35#)

20 Push up

20 Cal Row
*score rounds and reps