Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Hang Power Snatch (5×2
*can build each set)

*Alternative workout option:

1A: barbell or KB RDL 3×10

1B: Heavy KB swing 3×10

*or simple swap snatch for Hang power clean

Strength

2A: Single Arm DB Rows (3×8-12)

2B: Half Get Up (3×5 each side)

Accessory strength

3A: Pigeon Pose (Time)

Hold for 45-60sec each side
2×45-60sec hold each side

3B: 90/90 hip switch (2×10 each side)

Metcon

Optional (No Measure)

Optional metcon:

5rds

200m row

10 up downs

Rest 30sec repeat