Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
-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
Strength
1A: Shoulder Press (1RM)
Shoulder Press?
-Push Press
-Pike Push Up
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Row?
-Run
-Bike
Thruster?
-DB Thruster
-Push Press
Pul Ups?
-Banded Pull Ups
-Ring Rows