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 (1RM Test)
Bells (Time)
5rds
200m run
15 Russian Swings 70/53#
12 Gorilla Rows 70/53#
9 Goblet Squats 70/53#
16 min cap