Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Warm-up (No Measure)
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Metcon
Core #31 (Time)
Pyramid scheme
10 V-Ups
20 Oblique crunches
30 Toe Taps
40 Hollow Rocks
50 90 degree crunches
60 Scissor Kicks
70 Bicycles (Total)
80 Mountain Climbers (Total)
90 Flutter Kicks (Total)
100 Penguins (Total)
…and back down 🙂