CrossFit Prototype | Prototype MMA – CrossFit
(No Measure)
Power Clean Skill work 5-10 min
Suitcase Carry (4xlength and back alternating arms)
Single arm Farmers Carry; focus on not leaning to one side or the other. Keep torso forward with no lateral lean, preventing lateral flexion
Pallof Press (4×10 w/ full breath; use bands)
Cinnamon Raisin Toast (AMRAP – Reps)
7 min AMRAP
10 Cal row
6 Power cleans (135/95lb) (185/125lb Rx+)
Metcon (No Measure)
Buy out:
3 RNFT
:45 side plank each side
1:00 hollow body hold