Prototype Training Systems (CrossFit Prototype) – CrossFit

strength

1A: Power Clean (5×2
*build in weight each set )

2A: bulgarian split squat (3×6 each side )

2B: Hip airplanes (3×6-10 each side )

3A: Farmer’s Carry (3×1 min )

3B: Hollow Body Holds (3×30-45sec )

Alternative workout:

1A: 5×8 heavy KB swings vs power clean

1B: 5×15 each side banded glute bridges