Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
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)