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
1A: Barbell Hip Thrust (4×8)
1B: Barbell Bent-Over Row (4×10)
Metcon
Lab Rats (AMRAP – Rounds and Reps)
12 min amrap
12 T2B
14 DB Power Snatch 50/35#
2 Wall Walks