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
Back Squat (6×2)
*5sec slow eccentric lowering
*build in weight each set
Metcon
Tic Tac (Time)
For Time:
400m run
10 WBS 20/14#
30 Burpee
400m run
20 WBS 20/14#
20 Burpee
400m run
30 WBS 20/14#
10 Burpee
*16 min cap