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: High-Hang Clean (6×2)
*build in weight each set
2A: Barbell Hip Thrust (4×6)
2B: Banded Face pulls (4×10)
3A: Farmers Carry (3x100ft)
3B: Russian Twists (3×20-30 reps)
Optional Metcon
Otto (Time)
3rds
10 Cal Ski erg
20 Walking Lunges
30 Cal rower