Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

View Public Whiteboard


:90 row

-10 jumping jacks

-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


Metcon (AMRAP – Rounds and Reps)

24 min amrap

20 abmat situps

30 alt single arm KB swings (15 each side)

750m row

(Score rounds and reps)

Thrive Challenge (Calories)

4 Minutes Max calories on Ski-Erg