Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (Weight)
5 rounds, increasing weight
10 goblet lateral lunges (each)
10 kneeling Pallof press (each)
10 candlesticks
5 rounds
10 single leg glute bridges (3 second pause) – each
10 plank band pulls (each)
10 superman holds (3 second pause)
Metcon (Time)
Chipper
20 squats
20 leg raises
20 up downs
20 jump squats
20 v-ups
20 burpees