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: bulgarian split squat (3×8
)
*each side
1B: Good Mornings (3×10)
Metcon
Beach Please (Time)
200m row repeat x10
*Rest 45sec after each row
*log slowest Row