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
Thruster (5×3 )
*building
*start at 70% range based off feel
Metcon
Lollipop (AMRAP – Rounds and Reps)
5 min amrap
10 HSPU
15 Box Jumps
20 Hollow body rocks
Rest 1 min
5 min amrap
10 T2B
15 Box jumps 30/24
10 Overhead Squats 95/65#