Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-:90 Assault bike
-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
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute amrap:
15 WBS (20/14)
12 Abmat situp
8 Cal Assault bike
6 Burpee box jump (24,20)
(Score rounds and reps)