CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

15 cal row

Pike pass through

deadbugs

rocking hip flexor

spiderman complex

4 point squat

PVC pipe lat stretch

5 front plate squats

2 Rounds of:

10 band pull aparts

5 strict pull ups

Overhead Squat (EMOM 8 x 3 @ 75% of 1 RM)

The Grinder (Time)

For Time:

60 cal row

50 WBS (20/14lb)

40 Air squats

30 Burpees

20 Pull ups