Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (No Measure)
“LEVELS”
30 seconds of each exercise
for 2 rounds
Rest 2 minutes between each phase where you will learn each movement
*If a movement is too difficult choose one to repeat from the previous phase*
Heart Rate should be in the GREEN ZONE
PHASE 1:
2 rounds of 30 seconds of each
Bird-Dog
Dead Bug
Glute Bridge
Arrested supermans
PHASE 2:
2 rounds of 30 seconds of eac
Plank
Bike Crunch
Reverse Crunches
Russian Twist no weight
PHASE 3:
2 rounds of 30 seconds of eac
Mountain Climber
Ab- Mat Sit-ups
Plank shoulder taps
Hollow Rocker
PHASE 4:
2 rounds of 30 seconds of each
Standing kettlebell march
Knees to elbows on rig
Wall sit
Lateral Plank Walk
SPEND THE REST OF CLASS AS TIME ALLOWS ON MOBILITY