Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
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
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)