Eat. Sleeep. Thrive. Repeat.

Mike Collette • August 17, 2020

Prototype Training Systems (CrossFit Prototype) – Prototype Thrive

Warm-up – Coaches Choice

Strength

3 sets of 1 minute plank with 1 minute rest

3 sets of 10 reps KB Bent Over Row

* hold for 2-3 seconds then lower

3 sets of 10 Deadlift with KBS (can do one down center or one in each hand to load heavier)

Eat. Sleeep. Thrive. Repeat

Met con 1- Amrap 6 minutes

Run 200 meters

10 ab mat sit ups

5 broad jumps

REST 3 minutes

Repeat

Met con 2- Amrap 6 minutes

Run 200 meters

10 ab mat sit ups

5 broad jumps

End with Mobility coaches choice

Score the difference in reps between the 2 repeats.

SO if you got 30 reps round 1 and then 32 reps round 2 your score would be 2.

If you got 30 and 30- score is 0.

if you did not beat your first time your reps would be –

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