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
Metcon
Biology (AMRAP – Reps)
Every 2 min for 36min
Echo Bike For Cal
Farmer Carry 100ft (Heavy)
Ski erg for Cal
Plank Hold for 60sec
Abmat Sit up for reps
20 Unbroken Single arm
Kettlebell swings (No RX weight)
*Record Reps from Bike, Ski erg & Sit up
*Every 2 min move onto the next movement