CrossFit Prototype , Integrated Martial Arts – CrossFit

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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

Front Squat (2 reps every min for 8min @80%)