Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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)