Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-200m run

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats


Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific prep

-Coaches choice


Metcon (AMRAP – Rounds and Reps)

24 minute Amrap

400m run

15 abmat situps

12 single arm thrusters

9 burpees

-6 on right 6 on left for thrusters

(Score rounds and reps)