Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-Row 250m

-10 Good mornings

-10 tempo air squats

-10 shoulder taps

Active hamstring

Walk the dog + pike pass through

Hip opener

Spiderman complex w/ hip lift

Inchworm w/ push up

Lateral lunge w/ shoulder flexion

4 point squat

Metcon (AMRAP – Reps)

Every 5 mins x 5

Min 0-4

20 cal row

20 Russian KB swings

Remainder of time Max Up/Downs

Min 4-5


-Score total Up/Downs


THRIVE 52 #9 (Time)

500 Meter Max effort row

Make 3 attempts resting as long as needed between each bout. Recommended rest is 5-10 minutes

Score= Fastest attempt