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
1 Hang Power Clean + 2 Jerks (Every 90 sec for 7 sets )
*75-85%
*pick a weight that is 75-85% of your limiting factor
Metcon
Whistles (Time)
Every 3 min for 15 min
5 Hang Power Cleans 115/75#
5 Push Jerk 115/75#
50 Double Unders
*Score Time for Slowest Round