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
Front Squat (5×3)
*slow 3-5sec eccentric lowering w/pause
*Build in weight each set
Metcon
Dr. No (AMRAP – Rounds and Reps)
14 min amrap
400m run
15 KB swings 53/35# (70/53#)
12 Goblet Squats 53/35# (70/53#)