Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-200m run

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 good mornings

-5 up/downs

Active hamstring

Walk the dog + pike pass-through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

4 point squat

Specific prep

-Coaches choice


Metcon (AMRAP – Rounds and Reps)

30 min Amrap w/a partner

10 cal assault bike

200m run

20 Goblet alternating reverse lunges

-Alternating rounds

-200m run= 20 reps

(Record rounds and reps)