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
Front Squat (6RM
)
Metcon
Chrysanthemum (Time)
3rds
15 Thrusters 100/70#
60 Double Unders
*every 2 min 8 burpees
*14 min cap