Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

Metcon

-Row 250m

-10 Good mornings

-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 (Time)

6 rounds:

250m row

12 box jumps

8 gorilla rows each arm (44,26)

-Score slowest round

-1 minute rest between rounds