Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon
-Row 250m
-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
Jae Chung (Time)
12 Cal row
9 DB thrusters
9 Burpee Deadlift
9 Box Jump Over
18 Cal row
12 DB thrusters
12 DB Burpee Deadlift
12 Box Jump Over
24 cal row
15 DB thrusters (50,35)
15 DB Burpee Deadlift
15 Box Jump Over (24,20)
(30 Minute cap)
Metcon
Thrive Challenge (Time)
For Time:
Max single arm bear hold
-Bear position
-Can switch arms at any time