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
Hang Power Clean + 2 Push Jerks (7×1)
*use whatever jerk variation you prefer w/Split or Push jerk
*Aim to Build to 90% of your Jerk
*record heaviest weight
Metcon
Kim Possible (4 Rounds for time)
4rds
20 WBS 20/14#
8 Hang Power Clean 115/75# (RX+135/95#)
20 Abmat Sit up