Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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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 – Reps)

4 rounds: Every 90 seconds

:90 1 min max cal row

:90 1 min burpees

:90 1 min assault bike

:90 1 min glute bridges

:90 rest

(Score total Cals+Burpees)