Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Bench Press (5×2
*building in weight each set)

Strength Notes: If BB bench is not feasible, consider:

Dumbbell Bench Press 5×5

Push-ups 5×8-10

Metcon

Strawberry fields forever (AMRAP – Rounds and Reps)

20 min amrap w/a partner

10 Bench press 135/85#

14 Deadlifts 205/125#

20 Burpee over the Bar

400m run together

*Score Total Rounds and reps
Alterternate options:

Bench press swap for Hand release push up

Deadlift swap for Goblet squats

burpee swap for Up downs