CrossFit Prototype , Integrated Martial Arts – CrossFit
(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+)