Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific prep:

-Coaches choice

Metcon (AMRAP – Rounds and Reps)

25 minute Amrap

15 HRPU’s

20 alternating Gorilla rows (10 each arm)

25 air squats

– Every 5 minutes run 200m

– Run at 0, 5, 10, 15 and 20