Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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: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)