CrossFit Prototype | Prototype MMA – CrossFit

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Tempo Rowing (No Measure)

*as a class, work tempo rowing and stroke rate. 22-30 strokes per minute. Everyone at same tempo together

5 min

bulgarian split squat (3×8 each leg; build in weight each set)

Half kneeling Chop (with band) (3×6 w/ full breath)

All the Lad’s (Time)

Ladder Down: 21/15/12/9/6/3

WBS (20/14lb) (30/20lb Rx+)

Cal Row

Cash out/Extra work:

3 rds NFT

Heavy Farmers carry 50ft

10/10 Pallof Press