Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Power clean + Push Jerk (6×2
*reset each rep (not touch and go)
*can build in weight each set )

2A: Single Arm DB row (3×10-12 each side )

2B: Incline Dumbbell Bench Press (3×8-10 reps
*building each set)

3A: RKC Plank (No Measure)

3×5 w/ 5sec contraction

*rest 1 min between sets