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: Bench Press (4×5)
*Pause every rep with bar on body
*build in weight each set
1B: Weighted Pull-ups (4×3)
*work across or build in weight each set
Metcon
International Day of Forests (AMRAP – Rounds and Reps)
14 min amrap
50 Double Unders
12 Chest to Bar Pull up (RX+ 5 Bar Muscle ups)
9 Handstand Push up