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
10 Min EMOM (No Measure)
10 min emom
Min 1 – 20-30sec L-Hang
Min 2 – 15 Hollow Body Rocks
Metcon
Daffodil (AMRAP – Rounds and Reps)
20 min amrap
12/8 Cal Echo Bike
100ft Farmer Carry (heavy)
25 Abmat Sit up
5 Wall Walks