Prototype Training Systems (CrossFit Prototype) – CrossFit

Strength

1A: Hang Snatch (6×1
*Can build in weight or work across as technique permits)

2A: Landmine Press (3×10 each side)

2B: Single Leg RDL (3×8 each side)

3A: Bench Elevated Active Hip Adduction (3x30sec each side)

*the straighter the leg is the harder the exercise so modify by having the bench on inner thigh more