Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-20 kangaroos

-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:

Metcon

Metcon (AMRAP – Reps)

5 rounds:

Min 1- :45 Burpees

Min 2- :45 Double Unders

Min 3- :45 Kettlebell swings

Min 4- :45 Hollow Hold

Min 5- Rest

(Score Burpees + Double Unders)