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 (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