CrossFit Prototype , Integrated Martial Arts – CrossFit
Warm-up (No Measure)
active hamstring
walk the dog
rocking hip flexor
hip opener
5 4-point squats
2 rounds of:
5 rkc plank
5 BB RDL
10 Bent over rows
5 front plate squats
Deadlift (3 x 3 @70% of 1RM)
The Fool’s WOD (Time)
5 RFT
24 WBS (20/14)
12 Box Jumps (24/20)
*15 min Cap