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
1A: Overhead Squat (5×3)
*2-3sec Pause at the bottom of each rep
*Can build in weight but intent is working position in the bottom of the squat
Overhead Squat?
-Front Squat
-Thruster
Metcon
MeatPie (AMRAP – Reps)
4x through
30/30off
Cal Echo Bike
Front Plank
Ski Erg
Hollow body Hold
Up downs
*Score Cal Bike, Cal Ski erg, & Up downs