Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
:90 row
-10 jumping jacks
-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
Metcon (Time)
2022m row buy in
-Then-
5 rounds
20 alt reverse Goblet Lunges (53/35)
15 Russian KB Swings (53/35)
12 Abmat situps
25 minute cap