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

Barbell Hip Thrust (1×10
1×8
1×6
1×15)

*Pyramid rep scheme. build in weight for the first 3 sets and then drop weight to a lighter weight to get a high volume set of 15 on set 4.

Metcon

Lasagna (AMRAP – Rounds and Reps)

12 min amrap

200m run

15 Box jumps 24/20’

10 Body weight Deadlifts (RX+ BW x 1.25)