Prototype Training Systems (CrossFit Prototype) – CrossFit
Strength
1A: Incline Dumbbell Bench Press (4×8-12 reps
*building or work across)
1B: Strict Pull Ups (4×6
*add resistance or load if posible; building)
Alternative options:
-Eccentric pull ups (3-5 sec descent0
-Inverted Row (Ring row) x 6
metcon
Lessons in chemistry (AMRAP – Rounds and Reps)
Every 5 min for 3 sets
500m/450m row
Remaining time amrap
8 pull up
8 hand release push up