Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-200m run
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific prep
-Coaches choice
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute amrap:
400m run
400m farmers carry
-400 = 40 reps
(Score total rounds +reps)