7 minutes in heaven
Mike Collette • September 2, 2020
Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (AMRAP – Reps)
round 1- AB or burpees 10 seconds- 50 seconds rest
round 2- AB or burpees 15 seconds – 45 seconds rest
round 3- Ab or burpees 20 seconds – 40 seconds rest
round 4- assault bike or burpees 45 seconds, rest 15 seconds
round 5- ab or burpees 50 seconds – rest 10
round 6- ab or burpees 55 seconds , rest 5
round 7- GO 1 minute!
Metcon (No Measure)
800 meter cool down for recovery
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