Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Barbell Split Squat (4×6 each side)

*build in weight each set

*load Barbell on the back vs Front rack

If split squats aren’t suitable, consider modifying to either:

Reverse Lunges 5×6 each side

Bulgarian Split Squats loaded with DB by the side 5×8 each side

Barbell RDL 4×10


Jump Around (AMRAP – Rounds and Reps)

12 min AMRAP

7 Burpee Box Jump Overs 20’

15 Kettlebell Swings 53/35# (RX+ 70/53#)

200m Run
Alternative workout option: 12 min AMRAP

10 Step-Up and Overs

15 Slam Balls

200m Row