Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

Gymnastics practice day!

Pick 4 skills that you want to work on. Practice for 5 minutes each, with 3 minutes of rest/transition between.


Handstands – holds, HSPU, and walking

Pullups – strict, kipping, butterfly, and/or chest to bar

L-sits – hanging on on piroulettes

Double unders

Muscle-ups – ring or bar

Heavy carries – suitcase or farmers

Pushups – holds, scaled, deficit, etc.

Stability – planks, hollow holds, bar hangs