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