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
Clean + Jerk + Hang Clean + Jerk (6×1)
*build in weight
Metcon
National Puppy Day (Time)
2 rounds for Time:
1000m/850m row
15 Power Cleans 135/95#
30 Push up
*18 min time cap