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 Jerk (8×2)
*Every 90sec
*build in weight each set
Metcon
Goldfinger (Time)
3rds
35 Double Unders
7 Shoulder to Overhead 115/75# (RX+155/105#)
35 Double Unders
25 Push up
*12 min cap