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

Zurcher Squat (5×3)

*build in weight each set

Metcon

Tundra (Calories)

Every 2:00 for 12 min

14 WBS 20/14#

Remaining time Max Cal Row
*Record total Cal on rower