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
Shake It Up (Time)
3 rds w/a partner
1000m row
100 Double unders
30 Devil Press 50/35#
20 Back squats 135/95# (RX+225/155#)
36 min cap
*partition reps however you’d like with your partner