Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

Part 1 = 5 minutes

1 min jumping jacks

1 min high knees

1 min jumping jacks

1 min butt kicks

1 min jumping jacks

2 minutes rest

Part 2 = 4 minutes

30 seconds squats

30 seconds squat jumps

1 min plank shoulder taps

30 seconds lunges

30 seconds jumping lunges

1 min plank shoulder taps

2 minutes rest

Part 3 = 3 minutes

3 min burpees

2 minutes rest

Part 4 = 2 minutes

30 seconds hollow hold

30 seconds superman hold

30 seconds hollow rocks

30 seconds supermans

2 minutes rest

Part 5 = 1 minute

1 minute ice cream scoops

Bonus (if time allows): Handstand practice!