Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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!