Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (3 Rounds for reps)

Tuesdays will now be training for ROW FOR CROWS which is only 41 days away! Have you registered yet>?

If you can’t make it, still come to these rowing focused days and get your stamina up!

warm up


Rowing Form drills Coaches Choice


4x 500 meter repeats with a 3 minute rest between

END with

100 meter row challenge

(golf point system)

CAN YOU LAND on the 100 meters exactly? If not… how many meters were you away? Do that number of burpees as a penalty each time!

Have fun! 🙂