Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (Weight)

5 rounds, increasing weight

10 goblet lateral lunges (each)

10 kneeling Pallof press (each)

10 candlesticks

5 rounds

10 single leg glute bridges (3 second pause) – each

10 plank band pulls (each)

10 superman holds (3 second pause)

Metcon (Time)

Chipper

20 squats

20 leg raises

20 up downs

20 jump squats

20 v-ups

20 burpees