Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up (No Measure)

-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

Specific prep

*Coaches choice


Metcon (Time)

Partner Row 4k:

-Every 1k rowed stop and each partner does

60 double unders and 20 Kettlebell swings

-Start w/60 double unders and Kettlebell swings

-No double unders at the 4k mark

(Record total time)