Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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