Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Weighted Step-ups (3×6
*Each side (20’ box)
*Load DB in each hand by the side
*aim to go 5# heavier on your step up )

1B: Banded Lat Pull Down (3×8-12
*increase band tension from last week or increase total reps )


Princess Peach (No Measure)

21 minute running clock

7 min amrap max distance row

7 min amrap max distance bike, ski erg, or concept 2 bike

7 min amrap max distance run or equipment you haven’t used

*no measure, aim to move at the same pace for 21 minutes (endurance zone 2 training)