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
Skill
Double-Unders (10 min practice)
Metcon
Zoey 101 (AMRAP – Reps)
25 min emom (45 sec on 15 sec off)
Double unders
Russian twist 10# plate
Box Jumps 20’
Hollow body Rocks
Rest
*record total reps