Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-10 cal row
-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 – Reps)
On a 6 minute clock x 4 cycles
Min 0-1: Max burpees
Min 1-5: Max calorie assault bike
Min 5-6: rest
*1 minute of burpees, into 4 minutes of Max calorie Assault bike, into 1 minute of rest (6 minutes) complete this for 4 cycles.
Score is total Burpees + Calories
(24 minutes total)