Eat. Sleeep. Thrive. Repeat.
Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (No Measure)
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)
Metcon (AMRAP – Reps)
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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