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
DB Bench Press (4×15)
*build in weight
Single Arm DB Rows (4×12)
*build in weight
Metcon
Environmental Science (AMRAP – Rounds and Reps)
15 min amrap
20 DB Renegade rows 35/25 (50/35#)
20 Push up
20 Cal Row
*score rounds and reps