Prototype Training Systems (CrossFit Prototype) – CrossFit

Warmup

Strength

1A. : incline dumbell press (4×8)

3 – 1 – * tempo

3 second eccentric, 1 second pause, explode up

1B.: Chest Supported DB Row (4 x 8)

*-1-3 tempo

explode up, 1 second pause at the top, 3 second eccentric

Metcon

spring time (AMRAP – Reps)

4 Rounds: :30 work/ :30 rest

1A max pushups

1B max pullups

1C max sit ups

Score total reps