Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
-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
Coffee (Time)
3 sets
Every 5 Min complete
30 WBS 20/14#
30/25 Cal Row
*Rest the remainder of the 5 min
*Record Slowest Round
WBS?
-WB Clean
-Thruster
Row?
-Run
-Bike
1A: Front Squat (6×2 building in weight each set)
Front Squat?
-DB Front Squat
-Air Squat