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


Fun in the Sun (AMRAP – Rounds and Reps)

25 min amrap with a partner:

150 Double unders

120 WBS 20/14#

60 Push up

200m Farmer carry 53/35#