Prototype Training Systems (CrossFit Prototype) – CrossFit

metcon

Adivino (AMRAP – Rounds and Reps)

30 min amrap

50m farmer carry 53/35#

Run to the stop sign and back to KB

50m farmer carry 53/35#

30 abmat sit up

*walk KB or DB to the first telephone pole, continue running, carry weights back to the door before starting the sit ups inside
Alternative workout:

400m row

100m farmer carry

20-30 sit-ups