CrossFit Prototype , Integrated Martial Arts – CrossFit

View Public Whiteboard

Warm-up (No Measure)

200m run

walk the dog

rocking childs pose

active hamstring

spiderman complex

2 Rounds of:

10 band pull aparts

10 RDL

10 bent over row

Deadlift (4 x 5 @70% across)

Run and Lift (Time)


400m run

9 Deadlifts (225/135lb) (275/185lb Rx+)