Prototype Training Systems (CrossFit Prototype) – CrossFit

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Warmup

-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

1A: Shoulder Press (1RM)

Shoulder Press?

-Push Press

-Pike Push Up

Metcon

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Row?

-Run

-Bike

Thruster?

-DB Thruster

-Push Press

Pul Ups?

-Banded Pull Ups

-Ring Rows