CrossFit Prototype , Integrated Martial Arts – CrossFit
(No Measure)
Row 20 cal
deadbugs
active hamstring
spiderman complex
lateral lunge w/ shoulder flexion
4 point squat
2 Rounds of:
5 front plate squats
5 rkc planks
10 band pull aparts
Back Squat (3 x 2 @ 70% of 1RM)
Row, Row, and Row Some More (Time)
100m row x 10 (1:40 rest between each)
*Record total time