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 – Reps)

20 minute Emom:

MIn 1: :15 Max effort assault bike

remainder of the min max Abmat


Min 2: Rest

(Score is total calories+Abmat situps)

*Buyout CFP lap*

-Lap immediately after the last 1 min of rest