Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Barbell Hip Thrust (4×6
*build in weight each set)

4×6-build each set

1B: Single arm waiters carry (4x50ft each side)

4x50ft each side

metcon

Forever (AMRAP – Reps)

15 min EMOM

Min 1: max cal bike

Min 2: farmer hold 53/35#

Min 3: abmat sit up

*score total cals + sit ups
-5 full cycles, alternating movements

-plan for transition time from one to the next

-goal is to stay consistent (roughly same cals/sit ups each round)