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
Bench Press ( 3×3 85% across)
*take 3-4 warm up sets to get to working weight
Metcon
Deciduous Forest (Time)
21,15,9
Burpee to a plate
15,12,9
Chest to bar Pull up
Rest 1 min
15,12,9
Burpee to a plate
50,40,30
Double Unders
16 min Time Cap
*record total time