Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1a: heels elevated goblet squat (3×12-15)

1b: Elevated heel hip thrust (3×10
*body weight)

metcon

Lights up (Time)

4000m/3500m row

Every 4 minutes –

15 kb swings 53/35# (RX+ 70/44#)

*22 min cap