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

10 Min EMOM (No Measure)

1A: 30sec Hollow Hold w/DB load in each hand

1B: 4-8 Strict Handstand Push up
Hollow Hold w/ DB?

-Unweighted hold

-Sit Ups

Strict HSPU?

-Kipping HSPU

-Handsand hold

Metcon

Cool Down

*Coach’s Choice

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