Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-200m row
-20 kangaroos
-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:
-Coaches choice
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m row
50 DU
16 Single arm Gorilla rows (8 each side alternating) 53/35#
Rest 90sec
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m row
20 Box jumps 20’
20 Russian KB swings 53/35#
Metcon
Thrive 52 challenge (Time)
Max Bear Hold (Time)
-Knees directly under the hips
-Hands directly under the shoulders