CrossFit Prototype , Integrated Martial Arts – CrossFit

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(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+)