Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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!