Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Back Squat (3×5 75%-80% across)

2A: Bench Press (3×6 75-80% across)

3A: DB Lateral Raises (3×12-15
*light controlled sets)

3B: DB RDL (3×10-12
*focus on deep stretch through hamstrings/ glutes)