CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

Row 20 cal


active hamstring

spiderman complex

lateral lunge w/ shoulder flexion

4 point squat

2 Rounds of:

5 front plate squats

5 rkc planks

10 band pull aparts

Back Squat (3 x 2 @ 70% of 1RM)

Row, Row, and Row Some More (Time)

100m row x 10 (1:40 rest between each)

*Record total time