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


Scaramanga (AMRAP – Reps)

:45 on/:15 off x 4 cycles alternating movements (24 min total)

1A Burpees

1B Alternating Lunges

1C Plank Hold

1D Squat Jumps

1E Mountain climbers

*in :45 seconds complete as many reps as possible for each movement. rest for 15 seconds after each exercise and alternate

*repeat the circuit for a total of 4 rounds.

*record TOTAL CUMULATIVE reps for burpees, lunges, jump squats and mountain climbers