CrossFit Prototype | Prototype MMA – CrossFit
Single Leg Step up W/DB (3×10 each leg (goblet rack position))
Tall kneeling banded lifts (3×6 w/ full exhale (2:1 breath in to breath out))
Carrier (Time)
5 rds: Ladder goes up on HSPU
35 DU’s (each rd)
4-6-8-10-12
Handstand push up (Pike Push up scaled or HRPU)
100 ft Farmers carry (can be done outside) 70/44lb