CrossFit Prototype | Prototype MMA – CrossFit

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Suitcase Carry (4 x length of gym and back alt 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 (Standing; 4×10 w/ full exhale)

White Knuckle (AMRAP – Reps)

3 min AMRAP

9 toe to bar

15 KBS (53/35lb Rx) (70/44lb Rx+)-Russian

Rest 1:30

4 rds

*Score total reps)
Buy out:

Farmers carry (length of parking lot)

10/10 Dumbell curls

3 sets