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
Halting Clean Deadlift + Clean + Hang Clean (6×1
)
*build as technique permits
Metcon
Back To December (AMRAP – Rounds and Reps)
15 min amrap
30/25 Cal row
25 Abmat Sit up
20 Renegade Rows 35/25 (RX+50/35#)