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


Overhead Squat ( 5×5)

*build in weight each set


Rodman (AMRAP – Rounds and Reps)

15 min Amrap:

10 Front Squats 115/75# (RX+155/105#)

20 KB Swings 53/35# (70/44#)

30/25 Cal Row