Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-lateral lunge w/ shoulder flexion
Specific prep:
-Coaches choice
Metcon
Metcon (Time)
W/a partner
CFP lap Farmers carry
CFP Mile (2 laps)
-Switch off carry as many times as necessary
(Score is Time)
CFP lap Farmers carry?
-DB/KB/Odd object in place march 10 mins alternating w/a partner.
CFP Mile?
-2,000m row
-12 mins cardio of choice
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