Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Bench Press ( 4×5 75-80% across
*take 2-3 warm up sets to get to working weight)

Alternate Options:

1A: DB Bench press 3×12

1B: Tall plank Hold 3×45-60sec

Metcon

Lilo & Stitch (Time)

3rds for time:

30 Up Downs

20 Box jump Overs 24/20’

10 Shoulder to Overhead 115/75# (RX+135/95#)
Alternate Options: 3rds

30 Cal row

20 Step ups 20’

10 Burpee