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

Metcon

May (Time)

8rds With a Partner Alt Rounds

50 Double unders

8 Front Squats 135#/95#

10/8 Cal Echo Bike

30sec Hollow hold
*30 min cap