CrossFit Prototype , Integrated Martial Arts – CrossFit
(No Measure)
Active hamstring
rocking hip flexor
rocking childs pose
PVC pipe front rack and lat stretch
2 Rounds of:
20 hollow body rocks
10 alternating lunges
5 BB RDL
5 1st pulls
5 extensions
5 high pulls
5 power cleans
Power Clean (EMOM 8 x 2 @ 80% of 1 RM)
Jack Knife (3 Rounds for reps)
15 min EMOM
Min 1: 6 Hang Power Cleans (135/95lb) (185/115lb Rx+)
Min 2: 12 toe to bar
Min 3: 18 Weighted Step ups w/DB (25lb/15lbs) (35/26lb Rx+)