Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

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

If bench press is not feasible, consider:

Dumbbell Bench Press 5×5

Push-ups 5×8-10

2A: Strict Chin Ups (3×3-5, can add weight)

2B: Banded Tricep Extensions (3×15-20)

3A: Seated Banded row (3×15)

3B: Dumbbell Bicep Curl (3×10 each arm)