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 – Reps)
20 minute Emom:
MIn 1: :15 Max effort assault bike
remainder of the min max Abmat
Situps.
Min 2: Rest
(Score is total calories+Abmat situps)
*Buyout CFP lap*
-Lap immediately after the last 1 min of rest