Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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
ALTERNATIVES
Swings- Glute bridge
Push ups- floor press
Jump rope- plate hops or step ups
Row- run/bike