Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Barbell Bent-Over Row (4×10-12
*build in weight each set only as technique and range of motion stay consistent )

Can be modified to single arm DB row off bench (for those that need more stability for lower back)

1B: strict handstand push up (4×3-5)

Strength Notes:

Modify Strict Handstand push up to

-Overhead Press 4×5


-half Kneeling dB Press 4×6-8 each side


Best Part (Time)

For time:

Buy in: CFP Lap


30 air squats

20 push up

10 strict pull up

Buy out: 400m run

*score time once the run is complete
*alternative workout option:

15 min amrap

400m run

25 air squats

20 alt gorilla rows (a weight you can do without much rest)

10 push up