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
Push Press (5×5)
*building across each set
Metcon
Daisy (Time)
3rds
500m/400m Row
21 Pull up
9 Shoulder to Overhead 115/75# (RX+135/95#)
*15 min cap