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
1A: Deadlift (2×3, 2×2, 3×1 (7 set total))
*Test Your Deadlift
Deadlift?
-RDL
-DB Deadlift
Chocolate Glazed (AMRAP – Rounds and Reps)
12 Min amrap
90 DU
45 KB swings (70/44#)
50 Hollow body rocks
DU?
-Singles
-Penguin Taps
KB Swings?
-Step Ups
-Glute Bridges
Hollow Body Rocks?
-Sit Ups
-Knee Raises