Prototype Training Systems (CrossFit Prototype) – CrossFit

View Public Whiteboard

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: Barbell Hip Thrust (4×6)

*work across around 70-75%

Barbell Hip Thrusts?

-Glute Bridges

– KB Swings

2A: Heavy Russian KB Swings (4×8)

KB Swings?

-Broad jumps

-Sumo deadlifts

2B: Box Jumps (4×3)

*Can build or work across on weight & box height

Box Jumps?

-Step ups

-Squat jumps

Metcon

2k Row (Time)

Max Effort 2k Row
Row?

-Bike

-Run