CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
Pike Pass throughs
Deadbugs 5/5
Rocking hip flexor
hip opener
Spiderman
4 point squats
Wall Facing slides/back to wall SF
5 Front Plate Squats
2 rounds of:
5 OHP
10/10 mini band walks
10 band pulls
Up and Over (2 Rounds for time)
30 thrusters (95/65)
rest 2 mins
30 Burpees over the bar
rest 2 mins
Up and Over….. Again (AMRAP – Reps)
After 2 min rest:
4 min Amrap
5 Thrusters (95/65)
5 Burpee double hop over bar