CrossFit Prototype | Prototype MMA – CrossFit
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