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Components
2k Row
Thrive Challenge
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
CrossFit
Empowered
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Monday 11/08/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Prototype Thrive (Indoor): 9:00 AM
Prototype Thrive (Virtual): 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Monday 11/08/21 WOD
Warm-up
-200m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific prep:
-Coaches choice
Metcon
2k Row (Time)
Max Effort 2k Row
2k Row
1 min double Kb front rack carry immediately after 2k row
Rest the amount it took you to do the 2k row.
Then repeat!
You row 2k Twice and carry twice in total.
Score fastest 2k row time!
Thrive Challenge (Time)
Max Double KB front rack hold (53,35)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 08, 2021
Male Clients
1
Dennis
Paoloni
Prototype Thrive (Indoor)...
7:43
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
8:17
8:33 2nd row
2
Shana
Doiron
Prototype Thrive (Indoor)...
10:07
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