Prototype Training Systems (CrossFit Prototype) – CrossFit
Metcon
Stars Hollow-Part 1 (Distance)
10 min max distance row
Rest 2 min
In 10 minutes, accumulate as many meters as you can. Set a pace you can sustain
Metcon
Stars Hollow-Part 2 (AMRAP – Rounds and Reps)
10 min AMRAP
5 burpees
10 KB swings (53/35#)
15 abmat sit-up
Rest 2 minutes
In 10 minutes, accumulate as many rounds and reps
Metcon
Stars Hollow-Part 3 (Distance)
10 min max distance row
In 10 minutes, accumulate as many meters as you can. Set a pace you can sustain