Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
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)