Prototype Training Systems (CrossFit Prototype) – CrossFit
What you need:
-10 tempo air squats
-10 shoulder taps
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Partner “Maupin” (AMRAP – Rounds and Reps)
35 minute amrap
49 air squats
Background: Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.
-:30 jumping +:30 mountain climbers x3
Hand Release Pushups?
-Squat to a box