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

1A: Front Squat (3RM)

Front Squat?

-DB Front Squat

-Air Squat

Itchy and Scratchy (AMRAP – Rounds and Reps)

16 min amrap w/partner

24 WBS 20/14#

50 KB swings 53/35# (70/53#)

24 Pull up (RX+ 12 bar Muscle ups)
WBS?

-DB Thrusters

-WB Cleans

KB Swings?

-Air Squats

-Goblet Squats

Pull Ups?

-Banded Pull Ups

-Ring Rows