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
1A: Zercher Squat (3×7)
*start at a weight that is hard toward end of set
1B: Barbell Hip Thrust (3×10)
*build in weight each set
*start at a weight that is hard toward end of set
Metcon
Peony (AMRAP – Rounds and Reps)
10 min amrap
5 Box Jump 24/20in
10 WBS 20/14#
15 KB Swings (53/35lb)