Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

Front Squat (5×2
*building in weight each set
*start around 60%)

Alternate Options:

If FS are questionable try Goblet squats or RDL for 4×8-10

Metcon

101 Dalmations (AMRAP – Rounds and Reps)

15 min amrap

400m run

20 Barbell Zercher Marches (10 each side)

10 Front Squats 95/65# (RX+115/75#)
Alternate Options:

15 min amrap

400m row

20 Farmer marches

10 Goblet squat or Deadlift

Accessory Work

Optional core Accessory work: (Checkmark)

Tabata 20/10 x8 each alt movement (8 min total)

Russian twist (hold 10# plate)

Hollow body hold