CrossFit Prototype , Integrated Martial Arts – CrossFit

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(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+)