Prototype Training Systems (CrossFit Prototype) – CrossFit
Strength
1A: DB Bench Press (4×8
*build in weight each set )
1B: Weighted Pull-ups (4×3)
Metcon
Flashing lights (AMRAP – Reps)
45 sec on 15 sec off for 20 minutes
movement 1- push ups
movement 2- front plank
movement 3- farmer carry (heavy)
movement 4- kipping pull up
*score total reps on push up and pull up