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
Skill
Double-Unders
Practice handstand holds & or Handstand walks (No Measure)
Toes-To-Bar (or pull ups)
Metcon
Adele (AMRAP – Rounds and Reps)
12 min amrap
12/8 Cal Echo Bike
35 Double unders
2 Wall walks