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 (1RM)
Front Squat?
-DB Front Squat
-Air Squat
Snowball Fight (Time)
9,12,15,21
WBS 20/14
Box Jumps
American KB swings 53/35#
WBS?
-WB Cleans
-WB Thrusters
Box Jumps?
-Step Ups
-Lunges
KB Swings?
-Hip Thrusts
-Glute Bridges