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: DB Bench Press (4×8-12)

1B: Ring Rows (4×10)

Metcon

Anna Kendrick (Time)

4rds

50 Double unders

15 KB Swings 53/35# (RX+70/53)

12 Gorilla Rows 53/35# (RX+70/53#)

9 Burpee