Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Warm-up

-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

Metcon (Time)

Every 3:30 minutes x8

200m run

250 row

(Score is slowest round)