Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
-10 good mornings
-5 up/downs
Active hamstring
Walk the dog + pike pass-through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
4 point squat
Specific prep
-Coaches choice
Metcon (Calories)
Every 3 minutes x8
10 hand release pushups
16 reverse lunges (8 each leg)
:30 assault bike