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


Biology (AMRAP – Reps)

Every 2 min for 36min

Echo Bike For Cal

Farmer Carry 100ft (Heavy)

Ski erg for Cal

Plank Hold for 60sec

Abmat Sit up for reps

20 Unbroken Single arm

Kettlebell swings (No RX weight)
*Record Reps from Bike, Ski erg & Sit up

*Every 2 min move onto the next movement