CrossFit Prototype , Integrated Martial Arts – CrossFit

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(No Measure)

pike pass through

walk the dog


active hamstring

PVC pipe lat stretch

wall facing slides/back to wall shoudler flexion


5 push jerk

5 pull ups

15 DUs

Skill snatch

Hang Snatch (Build to Heavy)

The Miah (4 Rounds for reps)

12 min EMOM

Min 1- 6 Push Jerk (135/85lb) (165/105lb Rx+)

Min 2- 12 Pull ups (C2B Rx+)

Min 3- 25 DUs (50 DUs Rx+)