Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
What you need:
Abmat
Rower
-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
Pineapple Pizza (AMRAP – Rounds and Reps)
50 Pullups (Bar MU rx+)
100 Hand release pushups (HSPU rx+)
150 Abmat Sit Ups
200 Cal Row
(30 minute amrap W/a partner)
-Break up w/ partner however you would like
Alternate Options:
Pullups?
-Inverted row
-BB/DB/KB/odd object row
Hand release pushups?
-Kneeling hand release pushups
Abmat Situps?
-Anchored sit ups
-Reverse crunch
Row?
-80 Burpees
-80 Up/Downs
Cool Down
*Coaches Choice