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
Clean Pull + Clean + Hang Clean + Jerk (6×1)
Metcon
Chris Hemsworth (AMRAP – Rounds and Reps)
15 min amrap
4 Hang Power Clean 115/75#
8 Shoulder to Overhead 115/75#
12 T2B
16 Box Jumps 24/20’