CrossFit Prototype | Prototype MMA – CrossFit

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(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:


:45 side plank each side

1:00 hollow body hold