Prototype Training Systems (CrossFit Prototype) – Prototype Longevity

Longevitus (No Measure)

Warmup-

1) Half kneeling hip extension w/lateral flexion

2) Ball to wall spine flexion

3) Reverse crunch

Conditioning- 37 minutes

4 rounds:

3 min row

1 min tall kneeling hip opener

-Rest 5 Mins-

4 rounds:

3 min Stationary bike

1 min kneeling lateral hip extension

(alternate legs every other round)