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
“Deez Dayz” (Calories)
30 min EMOM:
Min 1: :45s Row for cals
Min 2: :45s DB hang power snatch (50/35lb; doesn’t have to be alternating but reps should be even)
Min 3: :45s Bent over row (95/65lb)
Min 4: :45s AB for cals
Min 5: :45s Air Squats
Min 6: :45s Hollow body rocks
*Score= total cals on rower and AB