Prototype Training Systems (CrossFit Prototype) – CrossFit

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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