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
Dumbell (AMRAP – Rounds and Reps)
20 min amrap
20 Cal Echo Bike, Ski erg, or Rower
2 Wall Walks
15 Air Squats
30 Abmat Sit up
Echo Bike?
-Run
-Row
Ski Erg?
-Bike Erg
-Run
-Row?
-Run
-Bike
Wall Walks?
-Handstand Hold
-Barbell Hold
Air Squats?
-Glute Bridges
-Step Ups
Sit Ups?
-Knees to Chest
-Toes to KB