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Components
Metcon
Settings
Location
(All)
Prototype Training Systems (CrossFit Prototype)
Program
Algonquin Girls soccer Fitness Program
COA Premium CrossFit Express
Corporate Fitness
CrossFit
Empowered
Flames 10 week hockey training
Flames off ice hockey training
Fundamentals
Girl Power
Hillers Girls Soccer Preseason
North Stars Club Hockey Off-Ice Training.
Prototype ENDURE
Prototype Girls Club
Prototype Kids Summer Program
Prototype Longevity
Prototype LTAD Program
Prototype Mobility
Prototype Nutrition
Prototype Strength
Prototype Thrive
Small Group Training
Sunday Skills
Virtual Coaching
Westborough Youth Lacrosse
Youth Fundamentals
Date
Workout
Tuesday 12/20/21 WOD - Prototype Training Systems (CrossFit Prototype)
Class
(All)
Prototype Thrive (Indoor): 8:00 AM
Prototype Thrive (Virtual): 8:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (0/3)
Workout
Tuesday 12/20/21 WOD
Warmup
-Row 250m
-10 Good mornings
-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
Metcon (Time)
5rds for time:
16 Abmat situps
24 KB swings
400m row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 20, 2021
Male Clients
Female Clients
1
Nicole
Croteau
Prototype Thrive (Virtual...
17:24
American KBS 35lb
2
Heather
Clancy
Prototype Thrive (Virtual...
17:05
Modified for hip; AB, rdl
3
Jean
Hanks
Prototype Thrive (Virtual...
18:29
25 lb kbs
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