Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon
:90 row
-10 jumping jacks
-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
Metcon (AMRAP – Rounds and Reps)
24 Minute Amrap:
24 alternating leg goblet step ups
(20)(35,25)
24 renegade rows (35,25)
24 cal row
24 Hollow body rocks
(Record Rounds and Reps)