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
Chewbacca (AMRAP – Rounds and Reps)
24 min partner workout
20 Shuttle Runs (Rig to wall)
30 Cal Echo Bike
40 Russian KB swings 53/35#
50 Cal Row
60 Jumping Jacks