Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-200m row

-20 kangaroos

-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


2k Row (Time)

Max Effort 2k Row
1 min double Kb front rack carry immediately after 2k row

Rest the amount it took you to do the 2k row.

Then repeat!

You row 2k Twice and carry twice in total.

Score fastest 2k row time!

Thrive Challenge (Time)

Max Double KB front rack hold (53,35)