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
Power Clean (6×2)
*w/pause at the knee off the floor
Metcon
Blofeld (AMRAP – Reps)
10 min ladder up by 2
Power Cleans 75#/55# (135/95#)
T2B
Abmat Sit up