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
Strength
Bench Press (5×5)
*build each set
Metcon
Flowers (Time)
For Time:
500m row
10 DB Power Snatch 50/35#
15 Hang Power Cleans 95/65#(RX+135/105#)
20 Push up
500m row
20 DB Power Snatch 50/35#
15 Hang Power Cleans 135/95#(RX+185/125#)
40 Push up