Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up (No Measure)

-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


Macaroni (AMRAP – Reps)

:30 on and :30 off x 6 rounds

Min 1: Side plank

Min 2: Hollow hold

Min 3: Assault bike

Min 4: Gorilla Row (53,35/70,44rx+)

Min 5: Double Unders

-Score total calories and Gorilla rows

-Alternate side on plank every other round