Prototype Training Systems (CrossFit Prototype) – CrossFit

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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: Bench Press (5×5)

Bench Press?

-DB Bench

-Push Up

Metcon

Halloween (Time)

4rds

400m row

12 Burpee Box jumps

15 Ab mat Sit up

Row?

-Run

-Bike

Burpee Box Jumps?

-Up Down Step Ups

-Squat Jump

Sit Ups?

-Hanging Knee Raises

-Toe to KB