Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
What you need:
Assault bike
2x kettlebells
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coaches Choice
Metcon
It’s a Spice (Calories)
1st :90- :45 Assault bike
2nd :90- :45 Double KB rack hold (53,35)
3rd :90- :45 Max burpees
4th :90- :45 Front plank reach (max reps)
-Rest remaining time in the round
:90 Emom 5 rounds (30 minutes)
Alternate Options:
Assault Bike?
-:45 mountain climbers
Double KB rack hold?
-DB/KB/Odd object goblet hold
Burpees?
-Up/Downs
Front Plank Reach?
-:45 tall plank
Metcon
Thrive 52 Challenge #36 (AMRAP – Reps)
3 Mins Max calorie assault bike
Alternate options:
Assault bike?
-3 mins max effort cardio of choice