Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up (No Measure)

-Row 250m

-10 Good mornings

-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 (AMRAP – Rounds and Reps)

26 minute amrap

500m row

30 BW reverse lunges (15 each leg)

20 hollow body rocks (2 count)

1 min bear hold

-500m= 50 reps

-1 min hold= 1 rep for every second

(Score rounds and reps)