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
Bench Press (2×5
2×4
2×3)
*build in weight each set
Metcon
Ravioli (Time)
3rds
15 KB Swings 53/35#
12 Thrusters 75/55# (rx+95/65#)
9 T2B
200m run