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 (AMRAP – Reps)

Sams Core workout

5 Rounds

:45 hollow body hold

rest :!5

:45 side plank (left arm)

rest :15

:45 hollow body hold

rest :15

:45 side plank (right arm)

rest :15

1 min Max rep Russian kettlebell swings

-Rest 1 Minute

-Record KB swings over 4 rounds