Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-: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 (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)