Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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


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



Front Plank Reach?

-:45 tall plank


Thrive 52 Challenge #36 (AMRAP – Reps)

3 Mins Max calorie assault bike

Alternate options:

Assault bike?

-3 mins max effort cardio of choice