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
Boston College (AMRAP – Rounds and Reps)
20 min team AMRAP
Partner 1: 30 calorie rower
Rest of the team AMRAP
20 Alternating Burpee
20 T2B
*Teams of 3
*while 1 partner completes 30 cals on rower, other 2 partners AMRAP burpees and toes to bar; cycle partners in and out after 30 cals complete
*break up T2B however you choose