CrossFit – Mon, May 6

Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Single Arm DB row (4×12)

1B: Push Press (4×3
*can build in weight or work across each set
*push press should be heavy and DB rows should be muscular fatigue )

Strength notes:

If going overhead doesn’t feel best consider modifying to either

-bench press 4×3

Or

-Db bench press 4×8-12

metcon

Miles on it (Time)

3rds

400m run

21 pull up

12 shoulder to overhead 115/75#
Alternative workout:

3rds

400m run, row or 1000m concept bike

21 jumping pull ups or 12 pull ups

12 hand release push ups