CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

200m run

walk the dog

active hamstring

rocking hip flexor

forearm flexor stretch

2 Rounds of:

10 DUs

20 hollow body rocks

10 plank push ups

Farmer’s Carry (3 x 1:00)

Single Arm DB row (3 x 12)

Big Spoon (5 Rounds for time)

400m run x 5

2:00 rest after each