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
Power Snatch + Snatch (8×1)
*build in weight on the complex
Metcon
Gardenia (AMRAP – Rounds and Reps)
3 min Amrap x 3 rd’s(11 min running clock)
3 Power Snatch 95/65#
6 Overhead Squats
9 Hand Release Push up
*rest 1 min after each amrap
*pick up where you left off
*record total reps