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 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)