Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Metcon
Metcon (Time)
4 rounds for time:
15 burpees
50 double unders
400m run
Metcon
Thrive 52 Challenge (AMRAP – Reps)
4 minutes of max abmat situps