Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Metcon
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
1F REST
*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