CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
wrist mobility
active hamstring
hip opener
spiderman complex
pvc pipe lat and front rack
2 Rounds of:
5 RDL
5 extensions from hang
5 high pulls
5 HPC
5 strict pull ups
Hang Power Clean (4 x 2 @ 70% of 1RM)
757 (AMRAP – Reps)
Every 2 min for 10 minutes
7 pull ups (3 bar MU Rx+)
5 Hang Power Cleans (135/85lb) (185/115lb Rx+)
7 burpee over bar