Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Paused Front Squat (*build in weight each set *pause at the bottom for 2 seconds)

If front squats aren’t suitable, consider modifying to either:

Goblet Squat 5×8 *Slow lowering and a pause at the bottom Or

Barbell or KB RDL 5×10

Metcon

Chicago (AMRAP – Rounds and Reps)

15 min AMRAP

10 Pull-ups (RX+ C2B Pull-ups)

20 Wall Ball Shots 20/14#

400m run
Alternative workout option:

12 min AMRAP

10 Ring Rows

20 Jump Squats

300m Row