Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-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.


Thrive 52 Challenge (AMRAP – Reps)

4 Minutes of max Double Unders

-Attempts+Completed Double Unders