Prototype Training Systems (CrossFit Prototype) – CrossFit
Warmup
What you need:
Barbell
-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
Specific Prep
*Coaches Choice
Strength
1A: Deadlift (5×3)
-50,60, 70, 75 and 80%
-Reset each rep
Metcon
Albatross (Calories)
Every 2 minutes x8
:45 cal row
1:15 rest
Cool Down
*Coaches Choice