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
Practice handstand holds & or Handstand walks (No Measure)
10 min practice
*score no measure
Metcon
Desert (AMRAP – Rounds and Reps)
15 min amrap
15 KB Swings 53/35#
12 Box Jumps 20′
9 HandStand Push Up
Buy out
Rainforest (No Measure)
Prone angels 3×10
Banded external rotation 3×20 each side