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
Back Squat (5×4)
*build in weight each set
Metcon
Ferris Bueller’s Day Off (Time)
Every 3:00 min x5
10 T2B
12 Burpee
15 WBS 20/14#
*score slowest round