Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
Jean is my favorite (Time)
1 Round for time:
500m row
40 double unders
10 burpees
-rest 1:00
750m row
60 double unders
15 burpees
-rest 2:00
1,000m row
80 double unders
20 burpees
(Score is time)