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

Push Press (5×3)

*building in weight

Metcon

Chicken Parm (Time)

5rds

50 Double unders

10 Shoulder to Overhead 115/75# (RX+135/95#)

6 Strict Pull up
*13 min cap