Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
What you need:
Rower
Barbell
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific Prep
*Coaches Choice
Metcon
Jackie time (Time)
1000m
50 thrusters (45,35)
30 pullups
*Buy out CFP Mile
24 minute cap
Score Jackie time separately
Score Jackie separately
Score CFP mile separately
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
35lb for women
CFP Mile (Time)
2 laps from the gym around cvs (1.2 miles)
THRIVE CHALLENGE CFP LAP!