CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up

200m Run

Walk the Dog

Active Hamstring

Rocking Hip Flexor

Pike Pass Through

Wall Facing Slides

Back to Wall Shoulder Flexion

2 Rounds:

10 Up Down Planks

5 Pike Push Ups

10 KBS

Single leg Hip Thrust (3 x 10 (pause at top))

Half Kneeling single arm DB/KB Press (3 x 10 each arm)

2 Rounds for Toughness (Time)

2 RFT

800m run

50 KBS (53/35lb)

10 HSPU