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
Clean Deadlift ( 5×3)
Clean set up, speed on the 2nd pull
*building in weight each set
*reset each rep
Metcon
International Day of Happiness (Time)
21,15,9
Burpee Over the Bar
Deadlifts (Bodyweight) (RX+Bodyweight x1.25)
Cal Row