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
1A: Front Squat (3RM)
Front Squat?
-DB Front Squat
-Air Squat
Itchy and Scratchy (AMRAP – Rounds and Reps)
16 min amrap w/partner
24 WBS 20/14#
50 KB swings 53/35# (70/53#)
24 Pull up (RX+ 12 bar Muscle ups)
WBS?
-DB Thrusters
-WB Cleans
KB Swings?
-Air Squats
-Goblet Squats
Pull Ups?
-Banded Pull Ups
-Ring Rows