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: Turkish Get Up (3×2
)
*each side
Suitcase Carry (3×50 ft)
Metcon
Bavarian Crepe Day (AMRAP – Rounds and Reps)
20 min partner workout
40 DB Goblet Step up 53/35#
30 Cal Echo Bike
40 Abmat Sit up
30 KB swings 53/35#