CrossFit Prototype , Integrated Martial Arts – CrossFit
(No Measure)
dead bugs
pike pass through
walk the dog
PVC pipe lat stretch
wall facing slides/back to wall shoulder flexion
2 Rounds of:
10 plank push ups
10 band pull aparts
5 OHP
5 push press
5 push jerk
Shoulder Press (5 x 3 @60% of 1RM)
The WOD Down Under (AMRAP – Reps)
7 min AMRAP
9 shoulder to OH (115/75) (155/105lb Rx+)
15 DUs (30 DUs Rx+)