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
1A: Double-Unders (5x 10-25 reps)
Practice unbroken
*15 min
Double Unders?
-Singles
-Penguin Taps
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double Unders?
-Singles
-Penguin Taps
Sit Ups?
-Knees to Chest
-Toes to KB
Accessory Buy Out (No Measure)
Tabata 20/10 x8 each alt movement (8 min total)
Russian twist (hold 10# plate)
Hollow body hold
Tabata 20/10 x8 each alt movement (8 min total)
Russian twist (hold 10# plate)
Hollow body hold