Prototype Training Systems (CrossFit Prototype) – Prototype Thrive
Metcon (AMRAP – Reps)
Death by Gymnastics
EMOM – increase by 1 rep every round
Toes to Bar
-Rest 1 round after failure-
Handstand Pushups
-rest 1 round after failure-
Pull-ups
*Score total reps*
Scaling options:
TTB – Hanging knee raises, hanging leg raises, v-ups, toes to KB
HSPU – wall walks, pike pushups, pushups
Pull-ups – banded strict, ring rows, seated pull-ups, bent over rows