Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
Thrive 52 challenge #32 (Time)
6 rounds:
250m row
50 Double under
15 Burpee
10 Box jump (24,20)
-Rest 1 minute between each round
(Record slowest round)