Prototype Training Systems (CrossFit Prototype) – CrossFit

Warmup

Strength

1A.: Power Clean (6×1 across 80-90%)

2A.: Single Leg RDL (3×6 each leg (same weight across))

2B.: Deadlift (3×6 across)

3A. : Dumbbell Bicep Curl (3×8 each arm)

3B.: Farmers Carry (3x 100m)