Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

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Metcon (No Measure)

Test day!

Max effort all around.

Rest 5 minutes between tests!

AB MAT SIT UP TEST – As many ab-mat sit ups in 4 minutes (AMRAP – Reps)

aiming for 100.

1 min max burpee test (AMRAP – Reps)

As many burpee as possible in 1 min

Plank hold (Time)

7 min Cooper Test (Rowing Erg) (Distance)

7 min: row for distance (max effort)