Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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