CrossFit Prototype | Prototype MMA – CrossFit

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Pistols (Progressions 5-10 skill work)

Single Leg Step up W/DB (3×8 each leg; build in weight each set)

Banded lifts (3×6 each side with full exhale and hold 2-3 sec)

Speed Rules (Time)

10 Cal Row (sprint pace)

6 burpee box jumps (24/20in)

Rest :90 after each rd

5 rd’s total

*Goal to keep times consistent

*Score slowest time; add other times to notes

Metcon (No Measure)

Buy Out:


1A Waiters Carry 3×50 ft each alternating arms

1B RKC Plank 3x6x3 sec hold