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
Specific prep
*Coaches choice
Metcon (Distance)
5 rounds:
Min 1- Max distance row
Min 2- Max distance Ski Erg
Min 3- Battle rope
Min 4- Tall plank
Min 5- Rest
-Score total distance Row +Ski
-Transition immediately into next exercise (No rest between sets)