Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon
-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 (Calories)
24 min amrap
Partner 1:
Max Cals Assault bike:
Partner 2:
10 Burpees
10 abmat situps
10 KB swings 53/35#
-Add 10 cals for every round completed
When Partner 2 finishes a full round.
Switch!
Thrive 52 Challenge (AMRAP – Reps)
4 Minutes of max Double Unders
-Attempts+Completed Double Unders