Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (No Measure)
Gymnastics practice day!
Pick 4 skills that you want to work on. Practice for 5 minutes each, with 3 minutes of rest/transition between.
Handstands – holds, HSPU, and walking
Pullups – strict, kipping, butterfly, and/or chest to bar
L-sits – hanging on on piroulettes
Muscle-ups – ring or bar
Heavy carries – suitcase or farmers
Pushups – holds, scaled, deficit, etc.
Stability – planks, hollow holds, bar hangs