Prototype Training Systems (CrossFit Prototype) – CrossFit
Strength
1A: Weighted Step-ups (3×6
*Each side (20’ box)
*Load DB in each hand by the side
*aim to go 5# heavier on your step up )
1B: Banded Lat Pull Down (3×8-12
*increase band tension from last week or increase total reps )
Metcon
Princess Peach (No Measure)
21 minute running clock
7 min amrap max distance row
7 min amrap max distance bike, ski erg, or concept 2 bike
7 min amrap max distance run or equipment you haven’t used
*no measure, aim to move at the same pace for 21 minutes (endurance zone 2 training)