Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: DB Bench Press (4×8-12
*build in weight )

Banded Lat Pull Down (3×12-15
*build in weight )

metcon

Sideways (AMRAP – Rounds and Reps)

20 min amrap

5 strict pull up

10 push up

20 alt. DB step up 25/35# (RX+50/35#)
Alternative workout:

5 banded pull up or ring rows

10 push up off rack or from knees

20 step up unloaded