CrossFit Prototype | Prototype MMA – CrossFit

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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)


Handstand push up (Pike Push up scaled or HRPU)

100 ft Farmers carry (can be done outside) 70/44lb