Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
-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
Clean + Clean + Jerk (7×1 Building)
*Build in weight as technique permits
Clean + Clean +Jerk?
-DB/KB/Odd object clean complex
Just a barbell with little or no added weight?
-Muscle Clean + Muscle Clean +Strict press
Marky Mark (Calories)
Row Intervals
10 sets
200m Row
*Rest :45 after each row
*Record total calories
Rower?
-Echo Bike, Erg Bike, Ski Erg for Cals
-:45 Shuttle Sprint