Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon
-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
-Rest
-Score total Up/Downs
Metcon
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