Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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 minute partner workout:

20 Med Ball step up

25 Wall Ball shots

400m med ball run

-Partner can switch off anytime

-400m run together switching w/1 ball

Switching however many times desired

(Score is total reps)