Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
:90 row
-10 jumping jacks
-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 (AMRAP – Reps)
Every 2:30 x8
15/12 cal
Max Double under remainder of time
-Rest :30 between each round
(Score total Double Unders over 5 rounds)