Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 tempo air squats
Deadbugs
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
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)