Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon (Time)
4 rounds for time
10 burpees
20 Dumbell Thrusters
30 abmat situps
500m row
30 minute cap
4 rounds for time
10 burpees
20 Dumbell Thrusters
30 abmat situps
500m row
30 minute cap