Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warmup
-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
Metcon (Time)
5rds for time:
16 Abmat situps
24 KB swings
400m row