Prototype Training Systems (CrossFit Prototype) – CrossFit
-10 Good mornings
-10 tempo air squats
-10 shoulder taps
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Band pass throughs
Front Squat (6×4)
*build in weight each set and aim to go slightly heavier than you did on 5/1
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.