Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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-Run 200m

-30 Jumping jacks

-20 kangaroos

-20 high knees

-10 up downs

-Walk the dog

-samson stretch

-Spiderman complex


-lateral lunge w/ shoulder flexion

Specific prep:

-Coaches choice

Metcon (AMRAP – Rounds and Reps)

4 rounds for time:

400m run

20 abmat situps

18 Air Squats

16 HRPU’s

(Score rounds and reps)