Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-Row 250m

-10 Good mornings

-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 (Time)

On a 3 minute clock x8

200m row

10 Burpees

-Rest remaining time

(Record slowest round