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

Dumbell (AMRAP – Rounds and Reps)

20 min amrap

20 Cal Echo Bike, Ski erg, or Rower

2 Wall Walks

15 Air Squats

30 Abmat Sit up
Echo Bike?



Ski Erg?

-Bike Erg





Wall Walks?

-Handstand Hold

-Barbell Hold

Air Squats?

-Glute Bridges

-Step Ups

Sit Ups?

-Knees to Chest

-Toes to KB