Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: DB Bench Press (4×12-15 reps
*increase in weight )

1B: Banded Lat Pull Down (4×10-15
*work across with a challenging resistance )


Death By Burpees (AMRAP – Rounds and Reps)

1 Burpee on the minute, every minute until you cannot complete a round of burpees. Score completed rd’s and burpees completed in last round

Min 0-1 : 1 burpee

Min 1-2: 2 burpee

Min 2-3: 3 burpee