Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Back Squat (4×6, build in weight each set)

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

Goblet Squat 5×8

Barbell Hip thrust 4×8

Barbell or KB RDL 4×10


Wingstop (AMRAP – Rounds and Reps)

12 min AMRAP

10 Pull-ups (RX+ Chest-to-Bar Pull-ups)

10 Thrusters 75/65# (RX+ 100/80#)

300m/250m Row
Alternative workout option: 12 min AMRAP

10 Ring Rows

15 Dumbbell Thrusters

200m Row