Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Warmup:
What you need?
Rower
2x kettlebells
: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
Metcon
THRIVE 52 #31 (Time)
Every 5 mins x 5
10 Farmers reverse lunges each leg
500m row
-Rest the remaining in the 5 mins
(Record slowest 500m time)