Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

View Public Whiteboard



: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


24 renegade rows (35,25)

24 cal row

24 Hollow body rocks

(Record Rounds and Reps)