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
May (Time)
8rds With a Partner Alt Rounds
50 Double unders
8 Front Squats 135#/95#
10/8 Cal Echo Bike
30sec Hollow hold
*30 min cap