Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up (No Measure)
General Warm-up
– inchworms
– spidermans
– supermans
– child pose lat stretch
– active hamstring
– glute bridge
– ankle rolls
– 4 point squat
– Clean Warm-up
– 5 strict press
– 5 front squat
-Hip pop
– Hip-pop-shrug
– High pop-shrug- pull
– Hip-drive muscle clean
– Hang power clean
– Hang Clean
– Power Clean
– Clean
Metcon (Weight)
Clean Complex EMOM 6
– 1 Hang Clean +
-1 Power clean +
– 1 Thruster
6 rounds- add weight as desired
Metcon (AMRAP – Rounds and Reps)
Lil’ Cindy Cleans the House
10’amrap
5 power cleans
10 push-ups
15 air squats