Prototype Training Systems (CrossFit Prototype) – Fundamentals

Strength

1A: 4 point squats (Checkmark)

3×10

1B: Tempo Air Squats (Checkmark)

3×10, 3 seconds on the way down, pause for 2 seconds at bottom, drive up

1C: Goblet Squat (2×8)

Metcon

Kendrick (AMRAP – Rounds and Reps)

6-8 min AMRAP

10 burpees

5 jump squats

8 sit-ups