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
Clean + Jerk (10 min emom)
*Pick a weight in the 60-70% range and focus on technique
Metcon
Fast Times at Ridgemont High (AMRAP – Rounds and Reps)
14 min amrap
50 Double under
14 Abmat Sit up
100m Farmer Carries 53/35#