CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

side lying windmills

walk the dog

active hamstring

rocking hip flexor

PVC pipe lat stretch

2 Rounds of:

5/5 lunges

10 push ups

20 hollow body rocks

10 KBS

2 rds

Bench Press (EMOM 10 x 2 reps @ 80%of 1 RM)

30’s for 30’s (AMRAP – Reps)

14 min AMRAP

30 Alternating lunges (goblet position) (53/35lb) (70/44lb Rx+)

30 Strict Push up

30 Box Jump (24/20in) (30/24in Rx+)

30 toe to bar

30 KBS (53/35lb) (70/44lb Rx+)