Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific prep:

-Coaches choice


Metcon (Time)

W/a partner

CFP lap Farmers carry

CFP Mile (2 laps)

-Switch off carry as many times as necessary

(Score is Time)
CFP lap Farmers carry?

-DB/KB/Odd object in place march 10 mins alternating w/a partner.

CFP Mile?

-2,000m row

-12 mins cardio of choice