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 (6×3)
*pause at the bottom of each squat for 2 seconds
*start at 60% and build each set
Metcon
National Cheesesteak Day (Time)
5rds
200m run
12 T2B
30 Air Squats
*16 min time cap