Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Front Squat (6×2, build in weight each set)

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

DB Front Squat 5×8-12

Goblet Dumbbell Lateral Lunges 4×6 per leg

DB RDL 5×12

Metcon

Crane Beach (AMRAP – Rounds and Reps)

14 min AMRAP

15 Goblet Squats 53/35#

20 KB swings 53/35#

400m run
Alternative workout option: 14 min AMRAP

10 Ring Rows

15 Dumbbell Swings

200m Run