CrossFit Prototype , Integrated Martial Arts – CrossFit
(No Measure)
pike pass through
rocking hip flexor
spiderman complex
wall facing slides//back to wall shoudler flexion
2 Rounds of:
10 glute bridges
10 alternating lunges
5 pike push ups
Single leg step up (3 x 8 each leg)
Single arm waiters carry (3 x 100 ft (each arm))
The Crowd Pleaser (Calories)
Cals on Assault Bike:15/1:45 rest x 10