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
Metcon (AMRAP – Reps)
4 rounds: Every 90 seconds
:90 1 min max cal row
:90 1 min burpees
:90 1 min assault bike
:90 1 min glute bridges
:90 rest
(Score total Cals+Burpees)