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
Hang Power Snatch + Hang Snatch (7×1)
*build in weight each set as technique permits
Metcon
Dr. Kananga (Time)
For Time:
2k row
Stop Every 2 min & perform
6 Alt Single Arm DB Devil Press 50/35#
*14 min cap