Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-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 – Reps)

24 minute Amrap:

80 double unders

60 cal assault bike

40 abmat situps

30 Russian KB Swings

20 Ring rows

(Score rounds and reps)