Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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)