Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Bench Press (5×3)

*build in weight each set

2A: Single Arm DB row (3×10 each side)

*can build in weight each set

2B: Banded Face pulls (3×15)

3A: Dumbbell Bicep Curl (3×20)

Alternating, 10 each side

3B: Banded Tricep Push Downs (3×15)