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
Metcon
Grassland (AMRAP – Reps)
25min amrap w/a partner
30 Cal row
24 T2B
18 Deadlifts 225/155#
*Every 5 min 12 DB Devil Press 50/35#
*record total reps
*devil press at 5,10,15,20min marks