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

Swim (AMRAP – Rounds and Reps)

25 min AMRAP

50 Mountain Climbers

40 Abmat Sit Ups

30 Goblet Weighted Step Ups

20 Cal Echo Bike or Ski Erg
Mountain Climbers?

-High Knees

-Plank Jacks

Sit Ups?

-Knees to Chest

-Toes to KB

Goblet Weighted Step Ups?

-Step Ups

-Goblet Lunges

Echo Bike/Ski Erg?