Prototype Training Systems (CrossFit Prototype) – CrossFit

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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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Run?

-Bike

-Row

Pull Ups?

-Banded Pull Ups

-Ring Rows

Push Ups?

-Incline Push Up

-Knee Push Ups

Air Squats?

-Step Ups

-Squat to a Ball