Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (No Measure)
5 rounds (not timed)
8 lateral wall pass (each)
12 plank weight drags (each)
16 glute bridge march (each)
Metcon (Time)
5 plank jacks
10 crunches
15 supermans
20 penguins (total)
25 tuck-ups
20 penguins (total)
15 supermans
10 crunches
5 plank jacks