Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex

-inchworm

-lateral lunge w/ shoulder flexion

Specific prep:

-Coaches choice

Metcon

Metcon (Time)

For time:

100 double unders

10 dumbbell thrusters

10 burpees

90 double unders

9 dumbbell thrusters

9 burpees

80 double unders

8 dumbbell thrusters

8 burpees

70 double unders

7 dumbbell thrusters

7 burpees

60 double unders

6 dumbbell thrusters

6 burpees

50 double unders

5 dumbbell thrusters

5 burpees

40 double unders

4 dumbbell thrusters

4 burpees

30 double unders

3 dumbbell thrusters

3burpees

20 double unders

2 dumbbell thrusters

2 burpees

10 double unders

1 dumbbell thrusters

1 burpees

30 Minute cap