CrossFit Prototype | Prototype MMA – CrossFit

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Bent Over Row (4×6 (build each set; last set heaviest))

ring push ups (4×10 )

:30 stability holds on rings from push up position if too difficult. Change angle of to vary difficulty

Hip Hop (Time)

5 rds

18 Box Jumps (24/20in) (30/24in Rx+)

15 Push Ups

12 Toe to bar

16 min cap

*scale T2B volume if needed; hanging strict knee raises and supine leg lifts scaled for T2B
*Skill active shoulders