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
Metcon
5k Row (Time)
Max Effort 5k Row
*retest from 1/12/22
Accessory strength
2A: Bird dog (3×10
)
Brace and breath; 1sec hold