Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
Metcon
-Run 200m
-30 Jumping jacks
-20 kangaroos
-20 high knees
-10 up downs
-Walk the dog
-samson stretch
-Spiderman complex
-inchworm
-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)