Prototype Training Systems (CrossFit Prototype) – CrossFit


1A: Landmine Press (3×10 each side )

1B: Turkish Get Up (3×2 each side )

1C: Single Leg RDL (3×8 each side
*load the opposite hand of the leg on the ground )

2A: Strict Toes-To-Bar (3×8)

2B: Russian Twists (3×30 (15 each side) )

2C: Front Plank (3×60 sec
*add weight if possible )

On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”