CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

wrist mob

active hamstring

walk the dog


rocking hip flexor

spiderman complex

front rack mob

5 front plate squat

5 RKC plank

5 front squat

15 mini band walk

Front Squat (15 mins to establish 5 RM)

Double Joy (2 Rounds for reps)

4 min AMRAP rest 2 min and repeat

10 burpee box jumps (24/20in)

10 WBS (20/14lb)