CrossFit Prototype , Integrated Martial Arts – CrossFit
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