Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-10 cal row

-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 (AMRAP – Reps)

On a 6 minute clock x 4 cycles

Min 0-1: Max burpees

Min 1-5: Max calorie row

Min 5-6: rest

*1 minute of burpees, into 4 minutes of Max calorie Row, into 1 minute of rest (6 minutes) complete this for 4 cycles.

Score is total Burpees + Calories

(24 minutes total)