Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Warm-up
What you need:
Wall Ball
2x Kettlebell
Assault bike
-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
*Coach’s Choice
Metcon
Harmonica (AMRAP – Rounds and Reps)
24 minute amrap w/a partner:
60 Wall ball shots (10,9) (20,14)
400ft Farmers carry (70,53)
10 Wall Walk
30 cal assault bike
Alternate Options:
Wall Ball Shots?
-BB/DB/KB/Odd object thruster
Farmers Carry?
-Odd object Carry
Wall Walk?
-Hand release pushups
Assault Bike?
-:30 Mountain Climbers +:30 Jumping Jacks
Cool Down
*Coach’s Choice