Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
-10 tempo air squats
-10 shoulder taps
Walk the dog + pike pass through
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
2k Row (Time)
Max Effort 2k Row
1 min double Kb front rack carry immediately after 2k row
Rest the amount it took you to do the 2k row.
You row 2k Twice and carry twice in total.
Score fastest 2k row time!
Thrive Challenge (Time)
Max Double KB front rack hold (53,35)