Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

4 rounds

20 plank plate drags

16 SA overhead walking lunges

12 hollow rocks

4 rounds

8 lateral med ball toss (each)

12 side plank reach throughs (each)

16 straight leg situps

Metcon (Time)

4 rounds for time

10 tuckups

10 flutter kicks

10 leg lifts