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
1A: Push-ups (3x Max Reps)
Push Ups?
-DB Bench Press
-Knee Push Ups
1B: Strict Pull Ups (3 x Max Reps )
Strict Pull Ups?
-Banded Pull Ups
-Ring Rows
Metcon
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
Mile Run?
-Mile Bike
-Mile Row
500m Row (Time)
Max Effort 500m Row
500m Row?
-400m Run
-Bike