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
Front Squat (6×3)
*build in weight each set and aim to go slightly heavier than you did on 5/22
Metcon
Salve Regina (AMRAP – Rounds and Reps)
10 min amrap
10 Front squats 115#/75#
100m Farmer carry 53/35#
Cool Down
-45sec couch stretch each side
-45sec pigeon pose each side
-45sec band assisted hamstring stretch each side
-45sec Childs pose