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

Grassland (AMRAP – Reps)

25min amrap w/a partner

30 Cal row

24 T2B

18 Deadlifts 225/155#
*Every 5 min 12 DB Devil Press 50/35#

*record total reps

*devil press at 5,10,15,20min marks