Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-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

Metcon (AMRAP – Rounds and Reps)

30 min amrap

1k row

30 Wall ball shots

25 abmat situps

20 burpees

Thrive Challenge (Time)

Max goblet squat hold (53,35)