Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warm-up

What you need:

-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

Specific Prep

*Coach’s Choice

Strength

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Air squats?

-Box step ups

-Deadlifts

Muscle ups?

-Chest to bar

-Chin to bar

Hang power cleans?

-Power cleans w/ dumbbell

-Deadlifts

Cool Down

*Coach’s Choice