CrossFit Prototype | Prototype MMA – CrossFit
Power Clean + Push Press+ Push Press (10 min to find a heavy single)
Forward Lunge (3×10 each leg (KB front rack))
Feet start under hips, step forward and lunge, push back and come to standing position. Avoid overextension of the lower back and make sure you are maintaing relatively vertical shins with ribs down and chin packed
On the 1’s and 2’s (AMRAP – Reps)
7 min AMRAP
(Ladder x 1’s and 2’s)-ladder x 1 for Hang power clean, ladder x 2 for WBS
Hang Power Clean (135/95lb) (165lb/115lb Rx +)
Wall ball shots (20/14lb)
Rep scheme example:
1-2
2-4
3-6
4-8
5-10
6-12…