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

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Box Jumps?

-Step Ups

-KB Swings?

Push Press?

-DB Push Press

-Overhead Press

Toes to Bar?

-Knees to Chest

-Toes to KB