CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

walk the dog

Pike pass through

deadbug

rocking hip flexor

wall facing slides

back to wall shoulder flexion

2 Rounds of:

10 DUs

10 alternating lunges

5 OHP from split

Split Jerk (EMOM 10 x 1 @ 75% of 1 RM)

Can Opener (AMRAP – Reps)

9 min AMRAP

10 HSPU

30 DUs