Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
THRIVE 52 #29 (Time)
MAX effort 400 meter run
400 meters
.25 miles
modification is 500 meter row
Warm-up (No Measure)
Warm-up
light jog 400 meters
butt kicks
soldier march
inchworms
plank pass throughs
spidermans
glute bridges
side lying rotations
hamstring stretch
dead bugs
Banded walking
lateral and diagonal
Clamshells
10 Broad jumps
Metcon (AMRAP – Rounds and Reps)
MINI AMRAP
*Not part of thrive 52 challenge*
Everyone begins togther
20 minute time cap!
200 meter run
20 push ups
400 meter run
40 sit ups
200 meter run
20 kb swings
400 meter run
40 mountain climbers/side
*SCORE TOTAL REPS*
200 (counts as 20)
400 (counts as 40)