Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
-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
*Coaches choice
Metcon
Metcon (Calories)
12 rounds
(Every 2 mins x12)
:30 Assault bike
:60 Low plank
:30 Rest
(Score Calories)