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

1A: Bench Press (10-8-6-4)

Bench?

-DB Bench

-Push Up

Apple Pie (AMRAP – Rounds and Reps)

16 min amrap

w/a partner

200m Farmer carry 53/35 (70/53#)

20 Shoulder to OverHead 115/75# (155/105#)

120 Double Unders (Rx+160)

Farmers Carry?

-Suitcase Carry

-DB Farmers Carry

S2O?

-DB S2O

-DB Cleans

DUs?

-Singles

-Penguin Taps