CrossFit Prototype , Integrated Martial Arts – CrossFit
(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