CrossFit – Mon, Dec 5

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

1A: Bench Press (6×2)

*building in weight

*goal is heavier than 11/14

Bench Press?

-Push Up

-DB Bench Press

Strawberry Frosted (Time)

4rds

20 Single arm alt DB Power Clean + Jerk 50/35

15 Burpee

20/15 Cal Row
Alt DB PC+ J?

-Barbell PC + J

-Push Jerks

Burpees?

-Up Downs

-Kangaroos

Row?

-Run

-Bike