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
1A: Barbell Bent-Over Row (4×8)
*building
1B: Single arm DB bench Press (4×10 each side)
*build in weight each set
Metcon
Bigfoot (AMRAP – Rounds and Reps)
14 min amrap
60 Double unders
18 Burpee
12 DB power snatch 50/35#