CrossFit Prototype , Integrated Martial Arts – CrossFit
(No Measure)
pike pass through
walk the dog
deadbugs
active hamstring
PVC pipe lat stretch
wall facing slides/back to wall shoudler flexion
5 OHP
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+)