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
Front Squat (5×3)
*build in weight each set
Metcon
Bonnie Raitt (AMRAP – Reps)
Every 3:30 for 4 sets
500/400m Row
Max DB Power Snatch 50/35#
*Record total reps
*14 min total