Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: ALT DB Bench Press

4×8 each side

1B: Strict Pull Ups (4×6-12)

*Only load if you’re hitting the top range of the rep scheme

*use a light band or do feet assisted on the ground for 6 reps of pull up


Justin Timerlake (AMRAP – Rounds and Reps)

12 min amrap

5 T2B

10 Alt Single arm DB Devil Press 35/25 (RX+ 50/35#)

5 T2B

15 Box Jumps 20’
*Alternative workout option:

12 min amrap

10 Hollow Body Rocks

10 Burpee or Up downs

10 Sit up

15 Step up 20′