CrossFit Prototype , Integrated Martial Arts – CrossFit

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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