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: Single Leg RDL (3×8 each side)
Single Leg RDL?
-Barbell RDL
-Split Stance RDL
1B: Banded Face pulls (3×12-15)
Banded Face Pulls?
-Dumbbell Row
-Banded Lat Pull Down
Metcon
Turkey (Time)
Every 2:30 do a rd x6 sets
10/7 Cal Echo Bike
6 Burpee (RX+ 10)
8 American KB swings 44/26# (RX+ 53/35#)
*12:30min total time
*score slowest round
Bike?
-Row
-Run
Burpee?
-Up Down
-Kangaroo
KB Swing?
-Slam Ball
-KB Deadlift