Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-200m run

-20 kangaroos

-10 tempo air squats

-10 shoulder taps

-10 tempo air squats

Deadbugs

Wrist mob

Active hamstring

Walk the dog + pike pass through

Spiderman complex w/ hip lift

Inchworm w/ push up

Four point squat

Lateral lunge w/ shoulder flexion

Front rack mob

Specific prep

Metcon (AMRAP – Rounds and Reps)

6 rounds for time:

400m run

10 burpee box jumps

30 minute cap