Prototype Training Systems (CrossFit Prototype) – CrossFit


Overhead Squat (5×3 building each set)

Strength Notes: If overhead squats aren’t suitable, consider modifying to either:

Front Squat 5×3

Tempo Goblet Squat 5×5

Barbell Hip thrust 5×12


Blue raspberries (AMRAP – Reps)

12 min running clock

4rds total

Every 3 minutes 400m/300m row (RX+ 500m/400m)

With the remaining time AMRAP WBS 20/14# 10/9ft

*score total WBS

Start Row at 0:00, 3:00, 6:00, 9:00
Metcon Notes: Alternative workout option: Every 3 min

Bike 1000m/800m

Remaining time amrap Sit up