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
Thrive 52 #34 (Time)
For Time:
100 cal row
100 burpees
100 cal assault bike
100 kettlebell swings