Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
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 + Hang Clean + Jerk (6×1
)
*build to a heavy complex
*can split or push jerk
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#