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


Boston College (AMRAP – Rounds and Reps)

20 min team AMRAP

Partner 1: 30 calorie rower

Rest of the team AMRAP

20 Alternating Burpee

20 T2B
*Teams of 3

*while 1 partner completes 30 cals on rower, other 2 partners AMRAP burpees and toes to bar; cycle partners in and out after 30 cals complete

*break up T2B however you choose

Accessory strength

Hollow Body Rock (3×20

Band Pull Aparts (3×25)