Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-200m 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
Thing 1 (AMRAP – Reps)
4 min amrap
12 kettlebell swings
20 hollow body rocks
-Rest 2 mins
-Score each amrap separately
Thing 2 (AMRAP – Reps)
4 min amrap
8 Cal row
8 Burpees
-Rest 2 mins
Thing 3? (AMRAP – Reps)
4 min amrap
12 Air Squats
12 Pushups
-Rest 2 mins
Oh Man, another Thing! (AMRAP – Reps)
4 min amrap
8 Tall kneeling getups (4 each leg alternating)
10 Box jumps