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