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 min Amrap w/a partner
10 cal assault bike
200m run
20 Goblet alternating reverse lunges
-Alternating rounds
-200m run= 20 reps
(Record rounds and reps)