Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Push Press (5×3, build in weight each set)

If push press is not feasible, consider:

Strict Press 5×3

Seated Dumbbell Press 5×5

2A: Strict Pull Ups (3×6-8, can add weight)

2B: DB Lateral Raises (3×10)

*pause at the top and lower weights with a 2-3sec tempo

3A: Chest Supported DB Row (3×10-12)

3B: Push-ups (3×10-20)