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)