CrossFit Prototype , Integrated Martial Arts – CrossFit
(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