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

1A: Clean w/Pause at the top of the knee (7×1)

*Building as technique permits or work across based off skill level

Clean w/Pause at the top of the knee?

-DB  Clean w/Pause at the top of the knee

– Hang Clean

Keegan-Michael Key and Jordan Peele (AMRAP – Rounds and Reps)

10 Min Amrap

3 Hang Power Cleans 185/105# (205/125#)

12 T2B

50 Double Unders
Hang Power Cleans?

-DB Hang Power Cleans

-Power Cleans

T2B?

-Knee to Chest

-Toe to KB

DUs?

-Singles

-Penguin Taps