Prototype Training Systems (CrossFit Prototype) – CrossFit

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-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: High hang clean + hang clean (6×1)

High hang clean + hang clean?

-Front Squats

-Sumo deadlift high pull


Quest (AMRAP – Rounds and Reps)

12 min amrap

14 T2B

60 Double unders

14 Goblet Lunges 50/35#