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: Back Squat (Build to a heavy 1 reps )
Back Squat?
-DB Back Squat
-Air Squat
Sledding (AMRAP – Rounds and Reps)
8 min Ladder up by 1 rep
T2B
Front Squat 95/65# (RX+135/95#)
T2B?
-Knees to Chest
-Toe to KB
Front Squat?
-DB Front Squat
-Air Squat