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
Power Clean (2 Reps Every 2 Min for 8 sets)
*reset each rep not touch and go
Metcon
Obi-Wan Kenobi (AMRAP – Rounds and Reps)
10 min amrap
5 Hang Power Cleans 115/75#
10 Box Jumps
15 Abmat Sit up