Prototype Training Systems (CrossFit Prototype) – CrossFit

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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: Front Squat (6×4)

*build in weight each set

*go heavier than you did on 10/28

Front Squat?

-DB Front Squat

-Air Squat

Metcon

Reeses (AMRAP – Rounds and Reps)

20 min amrap alt rds w/a partner

7/5 Cal Bike

10 T2B

15 Air Squats

*every 2 min both partners do 5 burpee

*score total rds + reps
Bike?

-Run

-Row

T2B?

-Knees to Chest

-Toes to Rig

Air Squats?

-Step Ups

-KB Swings

Burpee?

-Up Downs

-Kangaroos