Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

5 rounds (not timed)

8 lateral wall pass (each)

12 plank weight drags (each)

16 glute bridge march (each)

Metcon (Time)

5 plank jacks

10 crunches

15 supermans

20 penguins (total)

25 tuck-ups

20 penguins (total)

15 supermans

10 crunches

5 plank jacks