Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
-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
Practice handstand holds & or Handstand walks (No Measure)
Handstand Hold/Walk?
-Wall Walk Holds
-DB Z Press
Spongebob and Patrick (AMRAP – Reps)
3 min on 1 min off x5
3 Handstand Push up
6 Burpee
9 Sit up
*pick up where you left off
*record total reps
HSPU?
-Handstand Hold
-Pike Push Up
Burpees?
-Up Downs
-Kangaroos
Sit Ups?
-Knee Raises
-Toe to KB