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
Strength
1A: Handstand Push-ups ( 5×5
)
*strict
1B: Hollow Body Holds (5x30sec)
Metcon
Sky High (AMRAP – Rounds and Reps)
20 min partner workout
20 Cal Echo Bike
6 Wall Walks
12 Power Cleans 135/95# (rx+165/105#)