Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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 (AMRAP – Rounds and Reps)
26 minute amrap
500m row
30 BW reverse lunges (15 each leg)
20 hollow body rocks (2 count)
1 min bear hold
-500m= 50 reps
-1 min hold= 1 rep for every second
(Score rounds and reps)