Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

View Public Whiteboard

Metcon (Calories)

Partner WOD

Every 2 minutes

Reps partitioned as you wish

32 Minutes

1. 8 KB swings

2. 8 push-ups

3. Jump rope 30 double unders or singles

Row remaining time in 2 minutes

Rowing is both partners at the same time.

Score your total number of calories burned on the rower- partner scores combined is total score


Swings- Glute bridge

Push ups- floor press

Jump rope- plate hops or step ups

Row- run/bike