Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (AMRAP – Rounds)
EMOM x6
4 broad jumps +
6 up downs +
Lunges back to starting position
Rest a few minutes
EMOM x6
10 skaters +
20 plank jacks +
30 mountain climbers (total)
Rest a few minutes
EMOM x6
3 inchworms (no pushup) +
5 pushups +
10 squat jumps
Rest a few minutes
EMOM x6
10 jumping lunges (total) +
20 bicycle crunches (total) +
30 flutter kicks (total)
Rest a few minutes
EMOM x6
5 candlestick to jumps +
8 heismans +
10 plank shoulder taps (total)
Score number of minutes with full volume (max score is 30).