Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
Metcon (AMRAP – Rounds)
For time:
50 Cal Row
50 Step Ups (24,20)
50 Box jumps (24,20)
50 renegade rows
(24 minute cap)