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
Metcon
Fun in the Sun (AMRAP – Rounds and Reps)
25 min amrap with a partner:
150 Double unders
120 WBS 20/14#
60 Push up
200m Farmer carry 53/35#