Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Deadlift (*build in weight each set)

If deadlifting is problematic, consider modifying to either

Trap Bar Deadlift 4×5

Single-Leg Romanian Deadlift 4×8 each side OR

Barbell Hip thrust 4×10 (if hinging doesn’t feel good)

Metcon

Boston (4 Rounds for time)

4 rounds for time:

15 Dumbbell Snatches 50/35#

21 Box Jumps 24/20″

500m/450m Row
Alternative workout option:

4 rounds for time:

15 Kettlebell Swings

21 Step-Ups

400m Run