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

Bench Press (Bench Press 4×2/2/2)

*rest 20sec between sets of 2 (total 6 reps per set)

*work across at 70-80% & can start first set at 70% and build from there

Metcon

WPI (Time)

For time:

80 WBS 20/14#

70 Push up

60 KB Swings 53/35#

50 Air Squats

40 Box Jump 24/20’

30 Burpee

20 Power Clean 135/95#

10 Shoulder to Overhead 135/95#20 min cap