Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
Metcon (AMRAP – Reps)
25 Min Amrap:
50 Box jumps
40 Ab mat situps
30 Tall kneeling Get ups
20 Hollow Body Rocks
10 Burpees
(Score total reps)