Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-10 Good mornings
-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 (AMRAP – Reps)
30 min amrap
25 WBS (20,14)
25 Hrpu
25 abmat situps
25 up/downs
400m run
-40 reps per run
(Score total reps)