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


Chewbacca (AMRAP – Rounds and Reps)

24 min partner workout

20 Shuttle Runs (Rig to wall)

30 Cal Echo Bike

40 Russian KB swings 53/35#

50 Cal Row

60 Jumping Jacks