Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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 (No Measure)

Every 5 minutes x 5 rounds:

400m run

-Immediately into 1 min Max Jump squat

-Score slowest 400m run

-Score total number Jump Squats

400m Run (Time)

Max Effort 400m Run

Metcon

Metcon

Metcon (AMRAP – Reps)

Jump Squat