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: Push Press (3RM)
*building to a heavy set of 3
Push Press?
-DB Push Press
-Shoulder Press
Metcon
Sour Patch (AMRAP – Rounds and Reps)
Every 6 min for 3 rounds
500m/400m row
40 KB Swings 53/35# (70/53#)
15 Shoulder to overhead 115/75# (Rx+155/105#)
*score each round for time
Row?
-Run
-Bike
KB Swings?
-Broad Jumps
-Sumo Deadlifts
S2OH?
-Single Arm Push Press
-Handstand Push Up