CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

pike pass through

rocking hip flexor

spiderman complex

wall facing slides//back to wall shoudler flexion

2 Rounds of:

10 glute bridges

10 alternating lunges

5 pike push ups

Single leg step up (3 x 8 each leg)

Single arm waiters carry (3 x 100 ft (each arm))

The Crowd Pleaser (Calories)

Cals on Assault Bike:15/1:45 rest x 10