Prototype Training Systems (CrossFit Prototype) – CrossFit
strength
1A: Barbell Bent-Over Row (4×10-12
*build in weight each set only as technique and range of motion stay consistent )
Can be modified to single arm DB row off bench (for those that need more stability for lower back)
1B: strict handstand push up (4×3-5)
Strength Notes:
Modify Strict Handstand push up to
-Overhead Press 4×5
Or
-half Kneeling dB Press 4×6-8 each side
metcon
Best Part (Time)
For time:
Buy in: CFP Lap
3rds
30 air squats
20 push up
10 strict pull up
Buy out: 400m run
*score time once the run is complete
*alternative workout option:
15 min amrap
400m run
25 air squats
20 alt gorilla rows (a weight you can do without much rest)
10 push up