Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Warm-up (No Measure)
-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
Macaroni (AMRAP – Reps)
:30 on and :30 off x 6 rounds
Min 1: Side plank
Min 2: Hollow hold
Min 3: Assault bike
Min 4: Gorilla Row (53,35/70,44rx+)
Min 5: Double Unders
-Score total calories and Gorilla rows
-Alternate side on plank every other round