Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

12 min emom of DB Bench press + Push Up (odd min only) (DB bench press x10 + push up 5-8 for 6 sets)

min 1- 10 DB bench Press + 5-8 push ups

min 2- rest

min 3 – 10 DB Bench Press + 5-8 push up

ect
score DB bench press weight

Metcon

Coconuts (AMRAP – Rounds and Reps)

12 min amrap

8 Burpee

12 DB Push Press 35/25# (RX+ 50/35#)

16 Goblet Walking Lunges (RX+ Goblet Walking lunges 50/35#)

*Pick a weight you can do unbroken on your Push press
Alternative Workout

12 min amrap

8 Up Downs

12 Alternating DB Gorilla Rows

16 BW Walking Lunges