CrossFit Prototype , Integrated Martial Arts – CrossFit

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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