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
1A: Front Squat (6×2 building in weight each set)
Front Squat?
-DB Front Squat
-Air Squat
Tea (AMRAP – Rounds and Reps)
24 min Partner Amrap
30 Box Jumps 24/20 (RX+ 30/24)
24 Chest to bar Pull up (RX+ 12 Bar Muscle ups)
30/25 Cal Echo Bike
24 Deadlifts 185/125# (RX+225/155#)
Box jumps?
-Step Ups
-KB Swings
Chest to Bar?
-Chin to Bar
-Banded Pull Ups
Bike?
-Run
-Row
Deadlifts?
-DB Deadlift
-RDL