Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
2k Row (Time)
Max Effort 2k Row
Modifications
100 assault bike calories for time
100 burpees for time
YOU SHOULD BE IN THE YELLOW ZONE TO START AND QUICKLY APPROACH THE RED ZONE FOR THE SECOND HALF
Metcon (No Measure)
Once the 2k row is complete you can rest a few minutes and explain the next portion of class.
Farmers holds or carry (around square) — 30 seconds on, 30 seconds off HEAVY! 3 rounds
Plank hold
1 minute on 1 minute off
3 rounds
Wall Sit
30 seconds on 30 seconds off
3 rounds
Side Plank
30 seconds on 30 seconds off
3 rounds per side
IF TIME PERSISTS at the end of class
SLOW row til the end of class