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: Barbell Hip Thrust (4×6)
1B: Strict Pull Ups (4×3)
*add weight if able
Metcon
Kazoos (Time)
For Time:
50 Burpee
40 Pull up
30 Box Jumps
20 T2B