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
Deadlift (3×8 @70% across
)
*reset each rep
*rest 2-3 min between working sets
Metcon
Phineas and Ferb (AMRAP – Reps)
16 min amrap
1500 m row
63 Russian KB swings 53/35#
36 Pull up
*record total reps
*every 100m = 10 reps