CrossFit Prototype , Integrated Martial Arts – CrossFit

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Bench Press (3×8 (building each set); last set heaviest)

RDL (3×6; slow and controlled; build each set)

Body Weight Buddies (Time)


Push Up (strict for Rx; no worming)

Pistol Squat (total not each leg; alternate legs)- Scale to side step up; can do 5 in a row on 1 side and 5 on the other

Box Jump (24/20in)