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


Practice handstand holds & or Handstand walks (No Measure)

10 min practice

*score no measure


Desert (AMRAP – Rounds and Reps)

15 min amrap

15 KB Swings 53/35#

12 Box Jumps 20′

9 HandStand Push Up

Buy out

Rainforest (No Measure)

Prone angels 3×10

Banded external rotation 3×20 each side