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
1A: Deadlift (4×2 )
80%, 85%, 90%, 95%
*take 3-4 warm up sets to get to your first working set
*aim to go heavier than you did on 10/31
Deadlift?
-DB Deadlift
-RDL
Buccaneers (Calories)
Interval Rows
45sec on/45sec off
10 sets
(15 min total)
*score total calories
Row?
-Run
-Bike