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
Back Squat (4×6 @ 70% across sets)
*at 70% across all sets
*rest 2-3 min between sets
Metcon
Hannah Montana (Time)
21, 15, 9
Thrusters 95/65#
Burpee Over the Bar