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
Drop Snatch (6×3
)
*can build or stay at same weight for all sets
Metcon
National Fudge Day (AMRAP – Rounds and Reps)
12 min amrap
6 Deadlifts 225/155#
9 T2B
12 Alt Single Arm DB Devil Press 50/35#